MONDAY WOD February 15, 2016

14
Feb

MONDAY WOD February 15, 2016

20151126_101707
CrossFit WOD
PERFORMANCE

A 1.
Every two minutes, for 10 minutes (5 sets):
High Bar Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

A 2.
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Clean (M-135# / W-95#)
Ring Dips

CrossFit WOD
FITNESS

A.
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

FOR TIME:

50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge (1,2,3…)
50 Knees to elbows
50 DB Push press
50 Superman
50 Wall ball shots
50 Burpees
50 Double unders / 100 Singles

Scale as needed