MONDAY WOD August 8, 2016

7
Aug

MONDAY WOD August 8, 2016

tyler
CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

B.
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ballx 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold

B.
Three rounds for max reps of:
60 seconds of Assault Bike or Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups

 


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