MONDAY WOD 6/1/15

31
May

MONDAY WOD 6/1/15

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CrossFit WOD
FITNESS

Workout of the Day
A.
EMOM (Every minute, on the minute) for 20 minutes (5 sets of each):
Minute 1 – Banded Good Mornings x 12 reps @ 20X1
Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1
Minute 3 – Kettlebell Swings x 12-15 reps
Minute 4 – Prone Plank Hold x 45 seconds

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers
Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

PERFORMANCE

Workout of the Day
A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used on May 18, 2015.

B.
For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

 

Boot Camp WOD
INTENSITY

A.
21-15-9
Ring Push Ups
Box Jumps
X Sit Ups (1,1,2,2…)

250 m run between every round

B.
10 Min EMOM
Even Min: 15 Unbroken Wall Balls
Odd Min: 20 Double Unders or 60 Singles