MONDAY WOD January 9, 2017

8
Jan

MONDAY WOD January 9, 2017

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
24 Wall Balls
24 Russian Twists

B.
8 MIN AMRAP
16 Step Ups
16 Push Ups

C.
8 MIN AMRAP
8 DB Push Press
10 V Ups

* 2 Min Rest b/n AMRAPs