MONDAY WOD October 17, 2016

16
Oct

MONDAY WOD October 17, 2016

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=iCV2MEfHcKk[/youtube]
Thank you to everyone who supported, raised funds and donated to our Barbells for Boobs 2016 fundraiser campaign! We exceeded our fundraising goal of $2000 and you can still donate to our group donation page by clicking here. We had over 100 people yesterday and it was truly awesome seeing all the great support and that is what makes CrossFit 580 an awesome fitness community to be part of!#fitnesscommunityresults #fitnessisfun #livermore #livermorecrossfit#bootcamp580 #bootcamp #barbellsforboobs
CrossFit WOD
PERFORMANCE + FITNESS

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press