MONDAY WOD August 27, 2018

26
Aug

MONDAY WOD August 27, 2018

CrossFit WOD
PERFORMANCE

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

 

CrossFit WOD
FITNESS

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

 

 

 

BootCamp WOD
INTENSITY


A.
Warm Up Pace/Not for Time
3 Rounds
10 Cal AD Pro bike or 75m Run
20 Mountain Climbers
10 V-UPs
10 KB Russian Swings

B.
EMOM in 8 Min
3 DB Clusters
10 V-Ups
Max Air Squats

C.
AMRAP in 8 Min
10 Cals AD Pro Bike
20 KB Deadlifts
20 Single Leg Vups

D.
AMRAP in 8 Min
150 M Run / 200m Row
40ft Broad Jumps
10 ALT DB GTO