MONDAY WOD September 18, 2017

17
Sep

MONDAY WOD September 18, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Squats
5 Burpees

 

 

 

 

BootCamp WOD
INTENSITY

A.
20 Minute AMRAP
60 Cal Row
50 Abmat Situps
40 Wallballs
30 Med Ball Cleans
20 Ring Dips / Bar Dips

B.
2 Rounds Not For Time
50 Banded Pull Aparts
25 Glute Bridges
50 Banded Pull Downs
25 Glute Bridges