MONDAY WOD August 1, 2016

31
Jul

MONDAY WOD August 1, 2016

IMG_2185
CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes

B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 


BootCamp WOD
INTENSITY

A.
6 Min EMOM
DB Thrusters
Toes to Bar

– 90 sec Rest –

B.
6 Min EMOM
V-Ups
Push Ups

– 90 sec Rest –

C.
6 Min EMOM
KB Swings
Alt. Side Squats

– 90 sec Rest –

D.
6 Min EMOM
Med Ball Cleans
Alt Plank Knee to Elbow

– 90 sec Rest –