WEDNESDAY WOD September 20, 2017

19
Sep

WEDNESDAY WOD September 20, 2017

CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk

B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds

B.
Three sets of:
Row 300/250 Meters
10 Dumbbell Man-Makers
Rest 2 minutes

 

 

 

BootCamp WOD
INTENSITY

Teams of 2
25 Minute AMRAP
15 DB Push Press
10 Jumping Lunges
15 HR Pushups
400m Run/ 500m Row/ 1200m Bike

One person, works, one rests..must tag each others hand to take turns at doing work.