MONDAY WOD October 31, 2016

30
Oct

MONDAY WOD October 31, 2016

5ee62641224c00124f84ec0424d761c8

 

HAPPY HALLOWEEN!
TONIGHT’S OLYMPIC WEIGHTLIFTING CLASS 6:30pm-7:30pm IS CANCELED.
NORMAL HOURS OTHERWISE.
CrossFit WOD
PERFORMANCE

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

 

BootCamp WOD
INTENSITY

 

A.
10 MIN AMRAP
10 Box Jumps
10 (5/5) Plank Rear Lat Raise w/ plate or DB
250M Run

B.
8 Min Skill Work
Turkish Get Ups
(Heavy Singles on Both Sides)

C.
10 Min AMRAP
10 Wall Balls
10 (5/5) Side Plank Lateral Raise (can add weight)
250M Row