MONDAY WOD January 30, 2017

29
Jan

MONDAY WOD January 30, 2017

 20170128_094722(0)
CrossFit WOD
PERFORMANCE

A.
Take 15 minutes to build to a heavy-ish Power Clean

B.
18 MIN AMRAP

400m Run
10 Hang Power Cleans (135/95 lbs)
10 Front Rack Lunges (135/95 lbs)
10 Toes to Bar

 

CrossFit WOD
FITNESS

A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 45 seconds

B.
18 MIN AMRAP
400m Run
10 DB Thrusters
10 DB Lunges
15 Ab Mat Sit ups

 

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
18 KB Swings
15 Heavy Thrusters
12 Toes to Bar

B.
5 RFT:
12 Box Jump / Step Overs
8 Med Ball Cleans
12 Goblet Squat & Lunge
90 sec Rest

*20 Min Time Cap

*Athletes have to keep their own time, as they will all take the rest at their own time.