THURSDAY WOD 5/21/15

20
May

THURSDAY WOD 5/21/15

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CrossFit WOD
FITNESS

Workout of the Day
A.
EMOM (Every minute, on the minute) for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
EMOM (Every minute, on the minute) for 21 minutes:
Minute 1 – 10-15 Kettlebell Russian Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

 

PERFORMANCE

Workout of the Day
A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24kg/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B.
EMOM (Every minute, on the minute) for 21 minutes:
Minute 1 – 10-15 Kettlebell Russian Swings (W-32kg/W-24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

 

 

BootCamp WOD
INTENSITY

A.
21-15-9
DB Thrusters
Wall Ball Sit Ups
Lateral Box Step Overs

B.
6 Min EMOM (Every minute, on the minute)
Even Buy In: 3 Seated Knee Tucks
Rest of Even Min: Ring Rows
Odd Min Buy In: 6 (3/3) DB Ground to Overhead (GTO)
Rest of Odd Min: Straight Leg Sit Ups

-1 Min Rest-

C.
6 Min EMOM (Every minute, on the minute)
Even Buy In:6 (3/3) Heavy DB Rows
Rest of Even Min: Speed Skaters
Odd Min Buy In: 3 Bodyweight Rope Pulls + 50 m Sprint
Rest of Odd Min: Jump Squats