Wednesday WOD

WEDNESDAY CROSSFIT 10/16/18

GRIND:

Every 4 minutes, for 12 minutes (3 SETS):

12 fat bar glute bridge
:30 hollow body hold or hs hold, or 5 HSPU negatives
8 dips (ring dips, bench dips, box + db dips or band assisted ring dips)

SPORT:

EMOM 12

Min 1- 12 pistol squats
Min 2- 8-10 HSPU
Min 3- 1 mu + 6 ring dips, 2 + 5, 3 + 4, 4 + 3

GRIND & SPORT:

In groups of 4 (2 teams of 2), complete:

station 1- bike for calories

station 2-

100 wall ball shots
80 sandbag lunges
60 partner med ball sit ups

One team begins on the bike, accumulating as many calories as possible while the other team begins with wall ball shots. Teams switch stations after completion of 100 reps of wall ball shots, again after 80 reps of lunges, and one final time after 60 med ball sit-ups.
20 minute time cap

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

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Boxingdei Club

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Training hours
Monday-Friday
07:00 - 21:00
Saturday
07:00 - 16:00
Sunday
09:00 - 17:00
Follow us