MONDAY WOD November 6, 2017

5
Nov

MONDAY WOD November 6, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell or Barbell Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
1k Row
40 OHWL (1,2,3…)
30 V-Ups
20 Ring/ Bar Dips
40 Cal Bike
20 HR Pushups
30 Goblet squats (24/16)
40 Mountain Climbers (1,2,3..)
800m Run

*25 Minute Cap

B.
3 Rds
30 sec Boat Pose
30 sec Plank Jacks
30 sec Rest