MONDAY WOD July 23, 2018

22
Jul

MONDAY WOD July 23, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

B.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Back Squat x 4-6 reps @ 32X1
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 60 seconds

B.
Three rounds for time of:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots

 

 

BootCamp WOD
INTENSITY

A.
Every 2 min x 5 (Not For Time)
3 DB cleans+ 3 Push Press + 3 Front Squats

B.
For time
500m row (buy in)

-Then-
5 rounds of
15 wallballs
20 mountain climbers

.
C.
(Cash out)
500m row
25 Calorie AD Pro Bike