MONDAY WOD January 16, 2017

15
Jan

MONDAY WOD January 16, 2017

mlk-day
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

 

 

BootCamp WOD
INTENSITY

A.
16 MIN EMOM
A) 16 Wall balls
C) 10 Calorie Row / Air Assault Bike
B) 16 Box Jumps / Step Ups
D) 10 Ball Slam Burpees

*1 Minute per Movement
*No rest between rounds
*Total reps: 200

B.
6 Min AMRAP
6 Push Ups
12 DB Push Press
24 Air Squats