CrossFit WOD
FITNESS
Workout of the Day
A.
Three rounds of:
High Bar Back Squat x 8-10 reps @ 3011
(same weight as you used on June 11, 2015)
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B.
Four sets of 3-minute sprints of:
“Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
PERFORMANCE
A.
High Bar Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
Boot Camp WOD
INTENSITY
A.
For Time
5-10-15-10-5
Dumbbell Thrusters
Pull Ups
Lateral Box Step Overs
B.
8 Minute AMRAP
6 (3/3) Single Leg RDLs + Backward Lunge with a Press
6 Single Knee Tucks
12 Ring Rows
– 1 Minute Rest –
C.
Alternating Tabata
Push Ups and Plank Holds
