THURSDAY WOD August 20, 2015

19
Aug

THURSDAY WOD August 20, 2015

20150817_170206
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Deadlift
Six Sets:
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315# x 6, 345# x 4, 375# x 2, 320# x 6, 350# x 4, 380# x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (M-24kg /W-16 kg)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

 

 

BootCamp WOD
INTENSITY


A.
10-20-30
KB Clean and Jerk
Mountain Climbers (1,2,3…)
Squat Shoulder Raises

*400 m run after each round (end w 400 m run)
B.
10 Min AMRAP
5 Pull Ups
10 (5/5) Side Lying V Ups
5 Sit Ups and Press
5 Toes to Bar