MONDAY WOD June 18, 2018

17
Jun

MONDAY WOD June 18, 2018

CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 1-RM Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

 

 

 

CrossFit WOD
INTENSITY

 

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of AD Pro Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

 

 

 

BootCamp WOD
INTENSITY

 

A.
6 Min EMOM
Odd-5 Slam Ball Cleans (AHAP)
Max Diamond Pushups
Even- 15 Jumping Squats
Max V-Ups

Score is Pushups and V-Ups

B.
30 DB Push Press (30/20)
(goal is not to put DB down, use challenging wright for all 30))

-THEN-

40-30-20-10
KB Deadlifts
Double Unders / Singles

-THEN-

800 M Run / 1000 M Row

C.
3 Rounds for Quality
2 Reps per Arm

1 Rep =
1 Turkish Get-up
1 Windmill
1 KB Press
1 Turkish Get-down