WEDNESDAY WOD October 26, 2016

25
Oct

WEDNESDAY WOD October 26, 2016

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CrossFit WOD
PERFORMANCE

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slidesx 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs

 

 


BootCamp WOD
INTENSITY


A.
15 Min AMRAP
15 Box Jumps
15 R Side Lying V-Ups
15 Jumping Lunges (1,2,3…)
15 L Side Lying V-Ups

*WALL SIT & PASS: at the 3, 6, 9, and 12 min marks, whole class does wall sit with and must complete 2 passes (down and back) with Med Ball

B.
5 Min AMRAP
10 2-Phase Squats
10 Plank Jack Push Ups

-2 min rest-

C.
5 Min AMRAP
10 Wall Balls
10 Med Ball Cleans