WEDNESDAY WOD October 28, 2015

27
Oct

WEDNESDAY WOD October 28, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Establish today’s 5-RM.

B.
Every minute, on the minute, (EMOM) for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Every minute, on the minute (EMOM) for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)

 

 

BootCamp WOD
INTENSITY


A.
Alternating Tabatas
Calorie Row and Push Ups
Ball Slams and Seated Knee Tucks
Pull Ups and DB Snatch
Burpees and Singles or Doubles

*1 min b/w stations

B.
4 Rounds
30 sec Each
Ab/Ad Hi Lo Plank
Superman
Russian Twists
Sit Ups

*no rest b/w movements, 1 min b/w rounds.