MONDAY WOD June 13, 2016

12
Jun

MONDAY WOD June 13, 2016

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CrossFit WOD
PERFORMANCE

A.
Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds

B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

 

BootCamp WOD
INTENSITY

 

A.
10-20-30-20-10
Ball Slams
Mountain Climbers (1,2,3…)
DB Snatch

*1 min Hollow Hold bw rounds

(end on 10 DB Snatch)

B.
10 Min AMRAP
250M Run
10 KB Swings
10 Box Jumps