MONDAY WOD October 12, 2015

11
Oct

MONDAY WOD October 12, 2015

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CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – High Bar Back Squat x 6 reps @ 30X1
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(Performance-weighted strict supinated-grip pull ups)

B.
Five rounds for time of:
12 Barbell Push Presses (M-95#/W-65#)
12 Kettlebell Swings (M-32kg /W-24 kg)

 

 

BootCamp WOD
INTENSITY

A.
10 Min Infinity Ladder by 4’s
(4-8-12-etc)
DB Snatch (1,2,3…)
Straight Leg Sit Ups
Jumping Lunges

*250 m run after each round.

B.
Tabata
Push Ups
Row/Airbike
Ball Slams

*1 min between movement.
(stagger stations as needed)