MONDAY WOD 6/8/15

7
Jun

MONDAY WOD 6/8/15

499
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CrossFIt WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (M-45#/W-25#)

B.
10 Renegade Rows w/push up (DBs/Adv:KB)
20 Calorie Row
30 Kettlebell Swings (M-32k/W-24 k)
400 Meter Run
 

Boot Camp WOD
INTENSITY

A.
2 Rounds
Alternating Tabata at Each Station:
Burpees and Ab X Sit Ups
KB Swings and Alternating CNJ
Box Jumps and DB Push Press

*10 sec rest bw stations, one minute between rounds

B.
6 Min AMRAP
5 Pull Ups
10 Goblet Squats