MONDAY WOD December 19, 2016

18
Dec

MONDAY WOD December 19, 2016

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Resident athlete Andrew getting Jason “mobilzed and ready” 🙂

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Upsx 10 reps
Minute 3 – Double-Unders x 40 reps

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters

 

 

BootCamp WOD
INTENSITY

A.
Buy in 20 Toes to Bar or V Ups

-Then-

3 RFT

20 OHWL
20 KB Russian Swings
20 Squat Thrusts

B.
3 Rounds for Reps
1 Min Wall Sit
1 Min M.E. Wall Ball Sit Ups

*Score is total WB Sit Ups