MONDAY WOD October 24, 2016

23
Oct

MONDAY WOD October 24, 2016

clean-meme

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

CrossFit WOD
FITNESS

A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

 

 

 

BootCamp WOD
INTENSITY

A.
20 MIN Infinity Ladder by 3’s
Broad Jump Burpees
V Ups
KB Sumo Deadlift High Pulls

*400m RUN b/n Rounds

B.
Max Effort Plank Hold
-30 sec-

Max Effort Wall Sit
-30 rest-

Max Effort Hollow Hold

*Cut off: 3 minutes each