WEDNESDAY WOD October 7, 2015

6
Oct

WEDNESDAY WOD October 7, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (M-24kg/W-16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (M-24kg/W-16 kg)
10 Stationary Dips or 15 Push-Ups

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds for time:
400 m Run
5 Walk Out + Bird Dog Push Ups
6 Single Leg RDL (Romanian Deadlfit) + Back Lunge (per side)
7 Pull Ups
8 X Sit Ups (1,2,3…)

B.
1 Minute of:
Superman/Banana

-rest 20 seconds-

10 reps of:
RDL + Left DB Row

-rest 20 seconds-

1 Min of:
Superman/Banana

-rest 20 seconds-

10 reps of:
RDL + Right DB Row

-rest 20 seconds-

1 min of:
Plank

 

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=o0TgtXosYak[/youtube]