MONDAY WOD November 20, 2017

19
Nov

MONDAY WOD November 20, 2017

CrossFit WOD
PERFORMANCE

A.
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (55/35 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)

Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Back Squats x 8-10 reps @ 2011
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

B.
Five sets of:
30 seconds of Assault Bike Sprints
30 seconds of Rest
30 seconds of Row Sprints
30 seconds of Rest

 

 

BootCamp WOD
INTENSITY

A.
4 RFT
20 OHWL
15 Goblet Squats (24/16)
10 Seated DB Press

*30 sec Hollow Hold after each Round

B.
12 Minute AMRAP
10 Seated Knee Tucks
10 Bar Dips
20 Jumping Air Squats