WEDNESDAY WOD September 27, 2017

26
Sep

WEDNESDAY WOD September 27, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds

 

 

 

 

BootCamp WOD
INTENSITY

A.
“Helen”
3 RFT
400m RUn
21 KB Swings (24/16)
12 Pullups

B.
For Time
800m Run
rest 90 sec
1k Row
rest 90 sec
2400m Air Assault Bike