MONDAY WOD February 22, 2016

21
Feb

MONDAY WOD February 22, 2016

 20160221_092106
CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 Kettlebell Swings (24/16 kg)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

 

CrossFit WOD
FITNESS

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C.
Two sets of:
200 Meter Farmer’s Carry
Rest as needed

 

 

 

BootCamp WOD
INTENSITY

A.
4 RFT:
400m Run or 500m Row
15 KB Russian Swings
15 DB Push Press
15 Sit Ups

B.
8 Min Alt EMOM:
Buy In A: 5 Ring Rows/ Pull Ups
Rest of A: Push Ups
Buy In B: 30 Singles or Doubles
Rest of B: Ball Slams

Score is TOTAL Push Ups and Ball Slams