MONDAY WOD August 29, 2016

28
Aug

MONDAY WOD August 29, 2016

10808831_925052867505847_2113573840_n
CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.


B.
“Five-Minute Capacity Test”

Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

 

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

 

 

 

 

BootCamp WOD
INTENSITY

 

A.
8 Min AMRAP
8 GTO (45/25#)
8 OHWL (1, 2, 3…)
8 Lateral Burpees onto Plate

-2 Min Rest-

B.
8 Min AMRAP
8 Step Ups + Back Lunge (1,2,3…)
8 Seated DB Press
8 Plank Jacks

-2 Min Rest-

C.
8 Min AMRAP
8 Pull Ups
8 Drop Squats
8 Side Lying V-Ups (alternate sides per round)