WEDNESDAY WOD September 13, 2017

12
Sep

WEDNESDAY WOD September 13, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completed in the 2017 CrossFit Games. Males from the ages of 16-49 will used 80 lb. dumbbell for their overhead lunges; females in those age ranges used a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout.

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completed in the 2017 CrossFit Games. Males from the ages of 16-49 will used 80 lb. dumbbell for their overhead lunges; females in those age ranges used a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout.

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
30-20-10
Burpee Box Jumps
A-Frame Pushups

400m Run after Each Round
30-30 Run, 20-20 Run, …

B.
3 RFT
16 T2B (Sub V-Ups)
12 Strict Pullups
30 Cal Row/ 25 Cal Bike