MONDAY WOD April 8, 2019

7
Apr

MONDAY WOD April 8, 2019

CrossFit WOD
PERFORMANCE

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups
immediately followed by…
Run 400 Meters

Time Cap = 15 Minutes

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry*(Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

**Tie a band to a post approximately 12 inches off the ground, take a seated position on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.

B.
For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups
immediately followed by…
Run 400 Meters

Time Cap = 15 Minutes

BootCamp WOD
BUILD 360

Coach Choice