Wednesday’s WOD

BootCamp WOD:

For time:

50 M Walking Lunge,

25 Push-ups

50 Double Unders

25 Knees To Elbows

5 Rope Climbs, 15 ft

25 Box Jump (20/24 In.)s

25 Goblet Squats

25 Pull Ups

50 Sit-up (standard)s

 

CrossFit WOD:

BBG

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

20 Thrusters 95/65#
20 Split Jumps
30 V-Ups
15 Thrusters 135/95#
20 Split Jumps
30 V-Ups
10 Thrusters 155/105#
20 Split Jumps
30 V-Ups

*V-Up Demo Video

 

Advance WOD:

BBG

1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).

2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)

Conditioning

For time:

20 Thrusters 95/65#
250′ Shuttle Run (50′ sections)
30 V-Ups
15 Thrusters 135/95#
250′ Shuttle Run (50′ sections)
30 V-Ups
10 Thrusters 155/105#
250′ Shuttle Run (50′ sections)
30 V-Ups

*V-Up Demo Video

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