MONDAY WOD March 12, 2018

11
Mar

MONDAY WOD March 12, 2018

CrossFit WOD
PERFORMANCE

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

 

 

 

CrossFit WOD
FITNESS

A.
For time:
Row 1000 Meters

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
6 min AMRAP
20ft Crab Walk (Rd1 Forward, Rd2 Backward)
12 Alt KB Woodchops / Hammer on tire

– 1:30 Rest –

B.
6 min AMRAP
400m Run / 500m Row/ Airbike
10 DB Thrusters

– 1:30 Rest –

C.
6 min AMRAP
6 T-Push Ups
20 Double Unders / 40 Singles

– 1:30 Rest –

D.
6 min AMRAP
10 Wall Ball Sit Ups
10 Med Ball Cleans