MONDAY WOD February 13, 2017

12
Feb

MONDAY WOD February 13, 2017

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CrossFit WOD
PERFORMANCE

A.
Take 20-25 minutes to build to today’s 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 3 – Russian Kettlebell Swings x 20 reps
Station 4 – Side Plank x 45 seconds each side

B.
Complete as many rounds and reps as possible in 12 minutes of:
9/6 Calories of Assault Bike
12 Push-Ups
18 V-Ups

 

 

BootCamp WOD
INTENSITY

A.
8 MIN Infinity Ladder
Up by 4
Wall Balls
Alternating Plank Pike Knee Taps

-2 Min Rest-

B.
8 MIN Infinity Ladder
Up by 4
Jump Squats
Push Ups

-2 Min Rest-

C.
8 MIN Infinity Ladder
Up by 4
Toes to Bar
Burpees
*20 Doubles/60 Singles/10 SSD b/n each round of each AMRAP