MONDAY WOD August 24, 2015

23
Aug

MONDAY WOD August 24, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 15 minutes to build to a Heavy Jerk or Snatch Balance – (choose based on which you feel needs more work.)

Coach Led
Barbell/PVC Burgener Warm up (Performance + Fitness do this warm up together)
3x Down and Finish (Keep bar Close)
3x Elbows High and Outside (Scarecrow)
3x Muscle Snatch (strong turnover)
3x Snatch Lands (footwork)
3x Snatch Drops (footwork)

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=Y5YFU_iuwJ4[/youtube]

 

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots (M-20#/W-14#)

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

 

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

 

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press

*Compare to 8/18/15