MONDAY WOD March 27, 2017

26
Mar

MONDAY WOD March 27, 2017

Crossfit WOD
PERFORMANCE

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

 

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)

 

 

 

CrossFit WOD
FITNESS

 

A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

 

 

BootCamp WOD
INTENSITY

A.
5 RFT
30 Singles/90 doubles
20 Sit Ups
15 Ball Slams
10 Plank Shoulder Touches (1,2,3…)
5 Burpee Box Jumps/ Step Ups

 

B.
5 Min AMRAP
BUY IN: 10 Goblet Squat Clean

Then AMRAP:

15 KB Sumo DL High Pull
30 Mountain Climbers


1 min Rest

C.
5 Min AMRAP
BUY IN: 5 Manmakers

Then AMRAP:
15 DB Thrusters
30 Jumping Lunges