MONDAY WOD January 8, 2018

7
Jan

MONDAY WOD January 8, 2018

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
20 Shoulder to Overhead (115/75 lbs)

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
500 Meter Row
15 Dumbbell Push Presses

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
12 MINS AMRAP
12 Overheard Walking Lunges (25/15#)
10 Sumo KB Row
8 Russian KB Swings
6 Box Jumps / Step Ups (24/20″)

B.
7 Mins AMRAP
12 DB Curls (25# / 15#)
11 Semi Burpee & Press
10 High and Low Planks Knees

– 1 Minute Rest –

7 Mins AMRAP
12 Goblet Squats
11 Push Ups
10 Abmat Sit Ups