MONDAY WOD June 27, 2016

26
Jun

MONDAY WOD June 27, 2016

klokov
CrossFit WOD
PERFORMANCE

A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 75-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

 

CrossFit WOD
FITNESS

A.
Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters

 


BootCamp WOD
INTENSITY

A.
4 RFT
20 Overhead Walking Lunges
30 Box Jumps
20 Plank Shoulder Touches (1,2,3…)
30 Drop Squats

B.
3 Rounds
20 sec L Side Plank
20 sec Mountain Climbers
20 sec R Side Plank
20 sec Rest