THURSDAY WOD 6/11/15

10
Jun

THURSDAY WOD 6/11/15

20150526_190345
CrossFit WOD
FITNESS

Workout of the Day
A.
Three rounds of:
High Bar Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on May 26, 2015)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
EMOM (Every minute, on the minute) for 15 minutes:
Minute 1: 12 Kettlebell Russian Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

 

 

PERFORMANCE

Workout of the Day
A.
High Bar Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
EMOM (Every minute, on the minute) for 16 minutes:
Odd Minutes: 6 Front Squats (M-135#/W-95# or 55%-65% 1RM) + 6 Strict Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

 

 

Boot Camp WOD
INTENSITY

A.
10 Min Infinity Ladder
(3-6-9, etc by 3s)
Wall Balls
Close Grip/Diamond Push Ups
V Ups

*250 m run between each round

B.
8 Min EMOM (Every minute, on the minute)
Buy In: 3 Burpees
Rest of Min: X Sit Ups (1,2,3…)

-1 Min Rest-

C.
8 Min EMOM (Every minute, on the minute)
Buy In: 5 Star Jumps
Rest of Min: Leg Raise + Pike