MONDAY WOD February 27, 2017

26
Feb

MONDAY WOD February 27, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Seated DB Press x 10 reps @2111
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes

 

 

BootCamp WOD
INTENSITY

A.
18 Min Three-MOM
Every 3 Min:
250M Row / 300m Run
10 OHWL
10 Russian Twists
1 Star Jump

B.
FOR TIME:
21-15-9
Wall Balls
Sit Ups

*50 Doubles/100 Singles after each round