MONDAY WOD July 9, 2018

8
Jul

MONDAY WOD July 9, 2018

CrossFit WOD
Performance

A.
Every 90 seconds for 18 minutes (3 sets each)
– Ring Support x :30
– Ring Dip x 10 Reps
– Strict Pull Ups x 8-10 Reps
– Handstand Walk x 25-50 feet

B. “Karen”
For Time:
150 Wall Balls

 

 

 

CrossFit WOD
Fitness

A.
Every 90 seconds for 18 min. (3 sets each)
– Stationary Bar Support x :30
– Stationary Dip x 10 Reps
– Strict Pull Ups x 8-10 Reps
– Handstand Hold x :30-:45

B.
“Karen”
For Time:
150 Wall Balls

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
5 Min AMRAPS
10 OH Sit Up
8 Broad Jump + Back Peddle

– 90s rest –

5 Min AMRAPS
10 KB Sumo Deadlift
3 Wall Walk/ 5 = 1 Walk Out + 4 Mtn climber

B.
16 Min EMOM
Min 1: 10 2x DB/KB Front rack lunges + Hold
Min 2: 5 Burpees + Plank hold
Min 3: Shuffle touch downs
Rest