MONDAY WOD June 6, 2016

5
Jun

MONDAY WOD June 6, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

B.
10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
16 Min EMOM
A: 10 Cal Row or 5 Cal Bike
B: 2 30 ft Interval Sprints
C: 10 Weighted Step Ups (1,2,3…)
D: 20 Sit Ups

B.
3 RFT
150 m Farmer Carry
15 Push Press (may use whatever used for farmer carry or different weight, KBs or DBs)