MONDAY WOD July 31, 2017

30
Jul

MONDAY WOD July 31, 2017

CrossFit WOD
PERFORMANCE

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

B.
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Goblet Squat x 8-10 reps @ 3010
Rest 30 seconds
Weighted Pull-Ups x 2-3 reps @ 5111
Rest 30 seconds
Lateral Lunge x 8 reps each leg
Rest 30 seconds
Push-Ups x 8-10 reps @ 2010
Rest 30 seconds

B.
Five sets for times of:
16 Wall Ball Shots
8 Strict Pull-Ups
Rest 60 seconds

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
27-21-15-9
KB Swings
Lateral Hop Burpees
(Over KB or DB)

*15 Minute Cap

B.
10 Minute EMOM
a) 15 Medball Cleans
b) 20 Floor DB or Plate Chest Press (AHAP)