Workout Of The Day

  • WOD Wed 8-23-17

    CROSSFIT

    For Time:
    10-9-8-7-6-5-4-3-2-1:
    Kettlebell Swings (53/35)
    Burpees
    30 Double-Unders after each round.

    "BIKE BUFFET"
    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: CTB Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Toes to Bar
    Time remaining, Max Calorie Assault Bike/rower
    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14)
    12-9-6: Pull-Ups
    Time remaining, Max Calorie Assault Bike/rower

    HIT-CON

    5+5 Goblet step back lunge 88/62
    10 Jumping lunges
    100m run
    Rest 1 min.
    10+10 Goblet step back lunge 70/53
    10 Jumping Lunges
    100m run
    Rest 1 min.
    15+15 Goblet step back lunge 62/44
    10 Jumping Lunges
    100m run
    Rest 1 min.
    20+20 Goblet step back lunge 53/35
    10 Jumping Lunges
    100m run
    Rest 1 min.
    25+25 Goblet step back lunge 44/26
    10 Jumping Lunges
    100m run
    Rest 1 min.

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