MONDAY WOD December 12, 2016

11
Dec

MONDAY WOD December 12, 2016

20160902_174001
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

 

 

BootCamp WOD
INTENSITY

A.
PARTNER 25 MIN AMRAP:
Split the reps as needed.

20 Wall-balls
20 KB Swings
20 Sit-ups
20 Jumping Lunges
20 Pull Ups / Ring Rows
20 Ring Dips / Bar Dips
20 Air Squats

*At 10 & 15 minute mark both teammates run 400m or row 500m