MONDAY WOD August 31, 2015

30
Aug

MONDAY WOD August 31, 2015

Screenshot_2015-08-30-11-45-25-1
Have you registered yet? Save a Pair. Save a Life.
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Weighted Pull-Ups
In six attempts or less, find your 1-RM Weighted Pull-Up.
*Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (M-95#/W-65#)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Strict Pull-Ups
6 Thrusters
6 Strict Pull-Ups
9 Thrusters
9 Strict Pull-Ups
12 Thrusters
12 Strict Pull-Ups
15 Thrusters
15 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
For Time
800 m Run (run with slam ball)
10 Ring Push Ups
10 Wall Balls
10 DB GTOH (alternate L/R)
400 m Run
15 Ring Push Ups
15 Wall Balls
15 DB GTOH
250 m Run/with
20 Ring Push Ups
20 Wall Balls
20 DB GTOH

 

B.
6 Min AMRAP
10 Burpees
10 Box Jumps

-2 Min Rest-

C.
6 Min AMRAP
10 Ball Slams
10 Abx Sit Ups