MONDAY WOD June 20, 2016

19
Jun

MONDAY WOD June 20, 2016

SYL_2970
CrossFit WOD
PERFORMANCE

A,
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

CrossFit WOD
FITNESS

A.
Three rounds of:
Back Squat x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
Four sets of 3-minute sprints of either:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

 


BootCamp WOD
INTENSITY

A.
12 Min Infinity Ladder
(by 2s 2-4-6-8, etc)
Pull Ups
Push Ups
Ball Slams

B.
Alternating Tabata
8 x 20 sec work/10 sec rest
Jump Squats & X Sit Ups (1,2,3…)
Med Ball Cleans & Mountain Climbers (1,2,3…)