MONDAY WOD May 8, 2017

7
May

MONDAY WOD May 8, 2017

 

CrossFit WOD
PERFORMANCE

A.
Every 90 secs for 15 mins ( 5 sets each)
Hang Power Clean x3 Reps (increase each set)
Seated DB Press x10 Reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

 

CrossFit WOD
FITNESS

A.
Every 90 secs for 15 mins (5 sets each)
Romanian Deadlifts x6 Reps (increasing each set)
Seated DB Press x10

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Overhead Presses with Kettlebells
12 Front-Racked Kettlebell Lunges
12 Push-Ups

 

 

BootCamp WOD
INTENSITY


A.
6 Min Alt M.E. EMOM
V Ups
Box Jumps / Step Ups

-90 sec rest b/n EMOMs-

B.
6 Min Alt M.E. EMOM
Front Racked Weighted Lunges (2DBs)
Plank K2E Burpees

-90 sec rest b/n EMOMs-

C.
6 Min Alt M.E. EMOM
Battle Ropes or Ball Slams
Sit Up & Press w/ Slam Ball

-90 sec rest b/n EMOMs-

D.
6 Min Alt M.E. EMOM
Push Ups
Crisscross Jump Squats

-90 sec rest b/n EMOMs-