MONDAY WOD August 17, 2015

16
Aug

MONDAY WOD August 17, 2015

20150624_181715
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets):
High Bar Back Squat @ 20X2
*Set 1 – 5 reps @ 60% of 1RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%

*For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
*Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

B.
For Max Reps/Meters:
2 minutes of Rowing/Air Assault Bike for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Barbell Thrusters (M-95#/W-65# or 60% 1RM)
Rest 60 seconds
2 minutes of Rowing/Air Assault Bike for Meters

Post scores for each portion.

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – High Bar Back Squat x 8-10 reps @ 30X1 (75% Range)
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps

B.
For Max Reps/Meters:
2 minutes of Rowing/Air Assault Bike for Meters
Rest 60 seconds
2 minutes of Box Jump or Step-Overs
Rest 60 seconds
2 minutes of Dumbbell or Barbell Thrusters
Rest 60 seconds
2 minutes of Rowing/Air Assault Bike for Meters

 

 

 

BootCamp WOD
INTENSITY

A.
12 Min Infinity Ladder (by 3s)
3-6-9-12-etc
Ring Rows
V Ups
Goblet Squats

*250 m run after each round

B.
8 Min AMRAP
5 Bar/Ring Dips
10 Ball Slams

-2 Min Rest-

C.
8 Min AMRAP
5 Seated DB Press
10 Box Jumps/Step Ups

D.
400m KB/DB Farmer Walk