MONDAY WOD December 5, 2016

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Dec

MONDAY WOD December 5, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B.
Three rounds for time of:
10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

 

CrossFit WOD
FITNESS

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
Two sets for times of:
15 Burpees
300 Meter Run
Rest 2 minutes

 

BootCamp WOD
INTENSITY

A.
For Time:
10 Seated DB Press 
20 Wall Balls
30 KB Swings
40 Doubles/80 Singles
50 Walking lunges w/ weight
40 Doubles/80 Singles
30 KB swings
20 Wall Balls
10 Seated DB Press

B.
Tabata
Planks
Sit Ups

 

 

 

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