TUESDAY WOD 6/2/15

1
Jun

TUESDAY WOD 6/2/15

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Jessica PatrickJune Athlete Spotlight… (click here to read her story!)
CrossFit WOD
FITNESS

Workout of the Day
A.
EMOM (Every minute, on the minute) for 20 minutes (4 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111

B.
EMOM (Every minute, on the minute) for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips

C.
3 sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

PERFORMANCE

Workout of the Day
A.
2 sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (M-24k/W-16 k)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
EMOM(Every minute, on the minute) for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips

C.
3 sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

 


Boot Camp WOD
INTENSITY

A.
2 Rounds
1 Min at Each Station
DB Push Press
Ring Ab Roll Outs
Wall Ball Sit Ups
OHWL
Tire Flips/Med Ball Cleans
Bent Over DB Rows (2 handed)
Singles or Double Unders
Ball Slams

B.
6 Min EMOM (Every minute, on the minute)
Buy In: 5 Supermans
Rest of Min: V Ups