MONDAY WOD August 20, 2018

19
Aug

MONDAY WOD August 20, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds (Warm Up Pace)
7 Cal Row
7 Russian KB Swings
7 DB Press
7 V-Ups

B.
AMRAP in 12 Min
10 Kness to Elbows
5 Single-Arm DB GTO
10 Cal Row

C.
For Time
400m Run
30 Wall Balls
20 Burpees

Rest To Recovery and Repeat 1 More time!

D.
Cash Out
3x :60 min weighted planks