MONDAY WOD March 11, 2019

10
Mar

MONDAY WOD March 11, 2019

CrossFit WOD
PERFORMANCE

A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups

CrossFit WOD
FITNESS


A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1
Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110
Station 4 – Prone Plank Hold x 60 seconds
B.
For time:
21/15 Calories of AD Pro Bike
21 Dumbbell Thrusters
15/10 Calories of AD Pro Bike
15 Dumbbell Thrusters
9/5 Calories of AD Pro Bike
9 Dumbbell Thrusters

BootCamp WOD
INTENSITY

A.
BUILD – “Engine” (aerobic capacity)
Every 2 minutes
:90 second Bike :30 second transition
:90 second Row :30 second transition
:90 shuttle Run :30 second transition
X 3

B.
BUILD- “BODY” (aesthetics)
1: 20 Russian KBS + 10 Goblet squats (2 seconds down, 2 second hold)
2: 8/8 Single leg Goblet step-ups
3: 1 MIN Bike *Legs only
X 3

C.
BUILD – “CORE/GLUTES”
1: 20 Banded plank jacks
2: :30 seconds L-sit
3: 20 Heel touches
4: 1 MIN Ski erg
X3