THURSDAY WOD July 19, 2018

18
Jul

THURSDAY WOD July 19, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
Two sets for max reps:
3 Minutes of AD Pro Bike (or Rowing)
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing (or AD Pro Bike)
2 Minutes of Ring Dips

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

B.
Two sets for max reps:
3 Minutes of AD Pro Bike (or Rowing)
2 Minutes of Kettlebell Swings
3 Minutes of Rowing (or AD Pro Bike)
2 Minutes of Stationary Dips

 

 

 

 

BootCamp WOD
INTENSITY

 

A.
2 Rounds For Total reps
1 Min Per Station
Prison Squats (45/35)
Plate to OH
Row Calories
Clapping Pushups

B.
For Time

22-16-8 reps
KB SDLHP
Goblet Squats
Reverse Lunges (l+r=1)
(Run 150 after each set) or 100 Single Jump Rope