MONDAY WOD August 13, 2018

12
Aug

MONDAY WOD August 13, 2018

Today’s 6:30pm Olympic Weightlifting class is cancelled and will resume next week.

 

CrossFit WOD
PERFORMANCE

A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

 

 

CrossFit WOD
FITNESS

A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
(Not for time / Warm Up Pace)
400m Run / 500m Row
Then 3 Rounds
3 Burpees
5 DB Thrusters
10 Hollow Rocks
25 Jump Ropes

B.
EMOM x 10 min
ODD rounds: 3 Man Makers (HEAVY) / Max Situps
EVEN rounds: 10 Ball Slams (HEAVY) / Max Pushups

C.
AMRAP 14 min
150 m Run / 200 m Row
10 DB GTO
10 V-Ups
30 Jump Rope