MONDAY WOD November 26, 2018

25
Nov

MONDAY WOD November 26, 2018

 

 

 

CrossFit WOD
PERFORMANCE + FITNESS

A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
For time:
50 goblet squats (53/35)
(emom including 0:00 perform 5 burpees)
*8 min time cap

B.
2 RFT
300 cal row
30 suitcase deadlifts (53/35)
40 dubs/80 singles
30 sit-ups
30 cal bike