MONDAY WOD July 17, 2017

16
Jul

MONDAY WOD July 17, 2017

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=kDipKcjplu0[/youtube]
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CrossFit WOD
PERFORMANCE

A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump or Step-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Jumping Lunges or Alternating Reverse Lunges

 

 

BootCamp WOD
INTENSITY

A.
For Time
800m Run

-Then-

5 Rounds
50 Doubles/100 Singles/
20 Box Jump Overs
10 Heavy DB Thrusters

-Finish-

800m Run

B.
3 Rounds
1 min work, 30 sec rest

Maximum Effort:
Wall climbs

*No wall climbs? Walk Out w/ Push Up