MONDAY WOD May 22, 2017

21
May

MONDAY WOD May 22, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
100 Meter Sprint
15 Kettlebell Swings

 

BootCamp WOD
INTENSITY

 

A.
4 RFT
30 sec Wall Sit
10 Pull Ups
10 DB Thrusters
400 m Run

B.
21-15-9
Air Squats
Ring Rows
Box Jump Burpees