MONDAY WOD December 14, 2015

13
Dec

MONDAY WOD December 14, 2015

 

2015-12-13 18.53.47
CrossFit WOD
FITNESS + PERFORMANCE

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Bar Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (M-32kg/W-24 kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

 

 

BootCamp WOD
INTENSITY

A.
21-15-9
DB Thrusters
Drop Squats
Jumping Lunges (1,2,3…)

B.
60 sec stations.
4 Rounds of the following 4 movements
1 minute rest between rounds:
1: Cal Row
2: Heavy Weighted Step Ups
3: Alternating GTOH (Ground to Overhead)
4: Ring Rows