TUESDAY WOD 5/19/15

18
May

TUESDAY WOD 5/19/15

20140923_182040
CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Bar Dips

 

PERFORMANCE

Workout of the Day
A.
5 sets of:
Push Press x 3 reps
Rest 90 seconds

Build to today’s heaviest triple.

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (M-135#/W-95# or 55%-65% 1 RM)
9 Ring Dips

 

 

Boot Camp WOD
INTENSITY

A.
3 Rounds
90 sec at each station:
R Single Leg RDLs into Back Lunge
Jump Squats
L Single Leg RDLs into Back Lunge
Frog Jumps

*no rest between movements, 1 min rest between rounds

B.
8 Min AMRAP
10 Plank K2E (1,2,3…)
5 R Side Lying V Ups
100 m Sprint
5 L Side Lying V Ups

C.
Tabata!
8 sets (20 sec work/10 sec rest)
Alternate between Hi Lo Planks and Plank Holds