MONDAY WOD 6/15/15

14
Jun

MONDAY WOD 6/15/15

SYL_2943
CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds

B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

 

PERFORMANCE

Workout of the Day
A.
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

 

Boot Camp WOD
INTENSITY

A.
5 Rounds for time:
10 Cal Row/Airbike
10 Burpees
10 Strict Pull Ups
10 X Sit Ups (1,2,3…)
250 ft Sprint

B.
1 Min Plank
1 Min R Sided V Ups
1 Min Sit Ups
1 Min Left Sided V Ups
1 Min Plank

*20 Sec rest between movements