MONDAY WOD December 7, 2015

6
Dec

MONDAY WOD December 7, 2015

20151202_170509

 

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 10-15 minutes to build to 85% or more of your 1-RM High Bar Back Squat, and then…

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (M-135#/W-95#)

Rest 2 minutes between sets, and complete a total of four sets.

 


CrossFit WOD

FITNESS

Workout of the Day
A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

 

 

BootCamp WOD
INTENSITY

 

A.
5 Rounds for time:
5 KB Swings
20 Singles or 40 Doubles
5 Strict Chin Ups
20 Wall Ball Sit Ups
5 Abmat Situps

B.
10 Min Alt EMOM
Buy In A: 5 Seated DB Heavy Press
Rest of A: Seated Knee Tucks

Buy in B: 10 (5/5) DB GTO
Rest of B: Goblet Squats