MONDAY WOD July 25, 2016

24
Jul

MONDAY WOD July 25, 2016

results-or-excuses (1)
CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
Olympic Barbell Warm up-Coach Choice

B.
Two sets for times of:
Row 500 Meters
Rest 5 minutes

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Bulgarian Goat Bag Swingsx 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds

B.
Two sets of:
Row 500 Meters
Rest 5 minutes

 


BootCamp WOD

INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press