MONDAY WOD March 26, 2018

25
Mar

MONDAY WOD March 26, 2018

CrossFit
PERFORMANCE

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

 

 

 

 

 

CrossFit WOD
FITNESS

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar or Hanging Knee Raises
40 Walking Lunges with Kettlebell Farmer’s Carry
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

 

 

BootCamp WOD
INTENSITY

A.
8 Min Amrap
8 DB Strict Press -L Arm (30/20)
16 Kneeling Get Ups
8 DB Strict Press – R Arm
50 Double Unders (100 singles)

B.
4 Sets each for Time:
5 Hang DB C&J
10 Ab Mat Sit up
15 Air Squat
(90s b/n each set)

*PUSH to match your score OR beat it!