FRIDAY WOD 6/26/15

25
Jun

FRIDAY WOD 6/26/15

20150624_182407
CrossFit WOD
FITNESS

Workout of the Day
A.
EMOM (Every minute, on the minute), for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

 

 

PERFORMANCE

Workout of the Day
A.
Take 15 minutes to build to a new 1-RM Push Press

B.
“Helen”
3 Rounds for time:
Run 400 Meters
21 Kettlebell Swings (M-24kg/W-16 kg)
12 Pull-Ups

 

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=Sjrm7wyjFKk[/youtube]

 

 

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