Monday WOD January 29, 2018

28
Jan

Monday WOD January 29, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

B.
For time:
1000 Meter Row
50 Kettlebell Russian Swings
(Note time and weight of kettlebell used.)

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds

B.
For time:
1000 Meter Row
50 Kettlebell Russian Swings

 

 

 

 

 

 

BootCamp WOD
INTENSITY


5 RFT
20 Cal Row / Airbike
15 Airsquats
15 KB Russian Swings
15 Pull-Ups/ Ring Row
50m loaded sled push
(hold a plank while waiting turns for the sled)

30 min time cap