THURSDAY WOD October 29, 2015

28
Oct

THURSDAY WOD October 29, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

3 sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
then
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (M-32 kg/W-24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 1000 Meters
then
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

 


BootCamp WOD

INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

 

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press

*Compare to 10/21/15