8/9/15

By 08/09/2015 wod

powerful-motivational-quotes3

CrossFit WOD

“The Don

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

FIT WOD

1. Warmup

Row 500 m (or run 400m)

3 Rds.

2 Strict Pullups

4 Straight Legs lifts on bar

6 V-ups

8 Ring Rows

10 Air Squats

Row 250m (Run 200 m)

2. Misery Loves Company

-Partner with someone to push you

-45 sec – 30 sec.

Wall Balls – Wall Ball Burpees

GHD Situps – Flutter Kicks

BB High Pulls (95/55) – BB Front Sqaut

KB Goblet Squat – KB Swings

Ring Push up – Ring Knee Tucks

Box Russian Twists – Box Jumps

3. Chipper

100m Walking Lunge

50 BB Push Press

50 Double Unders

25 K2E

50 BB Lunges (1+1=2)

25 Box Jumps

50 Ab Mat Situps

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