MONDAY WOD April 29, 2019

28
Apr

MONDAY WOD April 29, 2019

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)

CrossFit WOD
FITNESS

A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold

BootCamp WOD
BUILD 360

Coach Choice