MONDAY WOD March 4, 2019

3
Mar

MONDAY WOD March 4, 2019

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

BootCamp WOD
INTENSITY

A.
OTM x 16 Minutes (4 Rounds)
Minute 1 = KB Swings
Minute 2 = KB Front Squats
Minute 3 = KB Floor Press
Minute 4 = 1-Arm Hang Clean and Jerk 

B.
​3x Through
:25 Hollow Hold
10 Push Ups
​10 Bicep Curls