MONDAY WOD December 28, 2015

27
Dec

MONDAY WOD December 28, 2015

 

20151126_094934
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (M-20#/W-14#)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…(etc to)
1 Wall Ball Shot
10 Ring Dips

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Five sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Barbell Thrusters
Run 600 Meters

 

 

BootCamp WOD
INTENSITY

A.
For Time
100 Singles or Doubles
50 KB Swings
40 Russian Twists (1,2,3…)
30 V Ups
20 DB Bent Over Rows
10 Alternating Pistols or Heavy Goblet Squats
5 DB Man Makers

B.
Alternating Inverse Tabata
8 x 10 sec work/20 sec rest
Jump Squats and Plank Shoulder Touches (1,2,3…)
Toes to Bar and Mountain Climbers (1,2,3…)