MONDAY WOD July 2, 2018

1
Jul

MONDAY WOD July 2, 2018

CrossFit WOD
PERFORMANCE + FITNESS

 

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

 

 

 

BootCamp WOD
INTENSITY

A.

Row 500m
50 KB Swings

-Rest 1 min-

400m Run
50 Strict Press

-Rest 1 min-

AD Pro Bike 30 Calories
50 Medball Clean

Record time, Rest 2 Min then start WOD B.

B.
250m Row
25 KB Swings

-Rest 1 min=

200M Run
25 Strict Press

-Rest 1 min-

 AD Pro Bike 15 Calories
25 Med Ball Cleans