MONDAY WOD August 6, 2018

5
Aug

MONDAY WOD August 6, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

 

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
35/25 Calories of AD Pro Bike
20 V-Ups
15 Wall Ball Shots

 

 

 

BootCamp WOD
INTENSITY

A.
For time
100m run
3 db thrusters
3 pull-ups/ring rows
200m run
6 db thrusters
6 pull-ups/ring rows
300m run
9 thrusters
9 pull-ups/ring rows
400m run
12 thrusters
12 pull-ups/ring rows

(Sub row/AD pro bike for run as needed)