MONDAY WOD July 18, 2016

17
Jul

MONDAY WOD July 18, 2016

20150822_095852
CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell. Increase load.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell

Choose a load that will challenge you!

 

 

BootCamp WOD
INTENSITY


A.
12 Min AMRAP
5 Ring Dips/Bar Dips
10 Tuck Jump Burpees
15 KB Swings
20 Doubles or 40 Singles

B.
12 Min AMRAP
5 Dive Bomber Push Ups
10 SL RDL into Back Lunge (5/5)
15 Box Jump
20 Sit Ups

C.
2 Rounds
250M Run/Row
30 sec L Plank K2E Hold
30 sec R Plank K2E Hold