MONDAY WOD September 11, 2017

10
Sep

MONDAY WOD September 11, 2017

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.”
Sandy Dahl, wife of Flight 93 pilot Jason Dahl, in Shanksville, Pa., in 2002

 

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
10 Dumbbell Thrusters
5 Burpees

 

 

 

 

BootCamp WOD
INTENSITY

A.
3 RFT
20 Cal Row or Air Assault Airbike
3 Rope Climbs (Sub 20 Pullups)
20 X-Situps

B.
4 Minute AMRAP
10 KB Swings
20 Jumping Squats

90 Sec Rest

C.
4 Minute AMRAP
10 DB Power Cleans (30/20) (Touch Ground each rep)
20 Lateral Hops over DB