MONDAY WOD October 26, 2015

25
Oct

MONDAY WOD October 26, 2015

tyler

 

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

B.
4 Rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.
Start at any station

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Bench Press x 8 reps @ 2011 (75% sets across)
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
4 Rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

 

BootCamp WOD
INTENSITY

A.
14 Min Infinity Ladder
(2-4-6-8-10, etc ..by 2’s)

Heavy DB Step Ups (1,2,3…)
Speed Skaters (1,1,2,2,3,3…)
Heavy Goblet Squats

*5 Seated Knee Tucks after every round.

B.
1 Min: Superman/Banana

-20 sec Rest-

3 Rounds
20 sec: R Plank K2E (Knees to Elbows)
20 sec: Plank
20 sec: L Plank K2E
20 sec: Rest

-then-

1 Min: Superman/Banana

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=o0TgtXosYak[/youtube]