MONDAY WOD June 11, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

CrossFit WOD
FITNESS

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)

BootCamp WOD
INTENSITY

A.
8 Min EMOM
Odd: 4 DB Clusters (30/20)
Even: Max Double Unders /Single Jump Rope

B.
In 8 Min
Run 800m / 1000m Row
50 Situps
Then: Max Wallballs

C.
8 Min AMRAP
5 Ring Rows / Jumping Pull Ups
10 Pushups
15 Air Squats

D.
Tabata
AD Pro Bike