Wednesday’s WOD

BootCamp WOD:

Buy-in:

Partner Prowler Pushes 20 M 2 Passes

5 Partner Tire Flips

“Grip n’ Balls”
12 AMRAP 3 Rounds of:
15 Kettlebell Swings 70/53
12 Toes 2 bar

CrossFit WOD:

Warm-up:

Rink Prowler Pushes (NLI Athletes this is recommended) 

A.Weighted Prowler, low handles, 3 X 15M, Rest 60 seconds

B.Weighted Prowler, high handles, 3 X 20M, Rest 60 seconds

OR 

800 M Run

BBG

15 minutes to establish a 1rm Snatch.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

 

Advance WOD:

BBG

1) 15 minutes to establish a 1rm Snatch.

2) 15 minutes to establish a 1rm Clean & Jerk.

Strength

15 minutes to establish a 3rm Front Squat.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard)

For time.

 

Leave a Reply