MONDAY WOD July 24, 2017

23
Jul

MONDAY WOD July 24, 2017

CrossFit WOD
PERFORMANCE

A.
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep

Rest 3-4 minutes between sets

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Dumbbell Push Press x 8-10 reps
Rest 45 seconds

B.
Every minute, on the minute, for 10 minutes:
6 Russian Kettlebell Swings (heavy)
6 Burpees

 

 

 


BootCamp WOD
INTENSITY

A.
16 MIN AMRAP
400M Run
8 Burpee Box Step Overs
12 Jump Squats
8 DB Bent Over Row Supinated Grip

B.
4 MIN AMRAP
8 Goblet Squats
8 Weighted Sit Ups (holding plate against chest)

-1 Min Rest-

B.
4 MIN AMRAP
4 Wall Balls
16 Mountain Climbers