WEDNESDAY WOD October 5, 2016

4
Oct

WEDNESDAY WOD October 5, 2016

IMG_20161001_135740
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

 

 

 

BootCamp WOD
INTENSITY

A.
16 MIN AMRAP
400M Run
8 Burpee Step-Overs
8 Alt. Med Ball Push Ups
8 (4/4) Pike Knee to Elbow

B.
4 MIN AMRAP
8 Ball Slams
8 Weighted Step Ups

-1 Min Rest- 

C.
4 MIN AMRAP
8 Goblet Squats
16 Mountain Climbers