MONDAY WOD February 29, 2016

28
Feb

MONDAY WOD February 29, 2016

Keep Moving Forward

CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings
Minute 2 – 200 Meter Run
Minute 3 – 20/10 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 



BootCamp WOD

INTENSITY



A.
12 Minute AMRAP
10 (5/5) Side to Side Rolling Push Up with Slam/Med Ball
10 Lateral Hops over Ball
250m Run/Row


B.
12 Minute AMRAP
3 Man Makers
12 (6/6) Mountain Climbers
9 Straight Leg Situps

*After Each Round 30 Sec Hollow Holds