MONDAY WOD January 22, 2018

21
Jan

MONDAY WOD January 22, 2018

CrossFit WOD
PERFORMANCE + FITNESS

 

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Assault Bike (for Calories)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 seconds of Rest

 

 

 

BootCamp WOD
INTENSITY

 

A.
For Time: 30 Mins Cap
Buy in: 800m Rn or 1k row
30 KB Snatches (24/16k)
30 DB Thrusters
30 Kb Russian Swings
30 Weighted DB Step ups (35/20#)
30 Weighted KB lunges
30 KB Deadlifts
30 Pull ups
30 Burpees
30 Seated DB Press