WEDNESDAY WOD September 6, 2017

5
Sep

WEDNESDAY WOD September 6, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Death March x 16 steps
Station 2 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
5 Strict Supinated-Grip Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Walking Lunges with KB/DB Farmer’s Carry
10 V-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
6RFT
400m Run w/ Slam Ball (30/20)
12 DB Push Press (30/20)
12 Box Jumps (24/20)
KB SDLHP (24/16)

B.
3 RDs
30 sec Boat Pose
30 Sec ME X-Situps
30 Sec Rest