MONDAY WOD November 13, 2017

12
Nov

MONDAY WOD November 13, 2017

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CrossFit WOD
PERFORMANCE

A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Three rounds for time of:
500 Meter Row
10 Dumbbell Thrusters
10 Burpees

 

 

BootCamp WOD
INTENSITY


A.
12 Minute AMRAP
Ladder Up by
1, 2, 3 of
1 Man Makers
2 Cal Bike / Row
3 Box Jumps Overs

B.
12 Minute AMRAP
400m Run (500m Row or 1200m Bike)
10 Ring / Bar Dips
10 Weighted Step Ups
(2xDB)