MONDAY WOD October 19, 2015

18
Oct

MONDAY WOD October 19, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(work up to today’s heaviest barbell complex)
Station 2 – Ring Dips x 10-15 reps @ 2111

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of 3 sets.

(Recommended weights – M-175#/W-115#, scale as needed)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of 3 sets.

 

 

BootCamp WOD
INTENSITY

A.
5 Rounds for time:
15 DB Thrusters
15 Box Jumps
15 Burpees

B.
3 Rounds
1 Min Each
Med Ball Cleans
Plank Hold
Seated Knee Tucks