TUESDAY WOD 5/26/15

25
May

TUESDAY WOD 5/26/15

20150307_104328
CrossFit WOD
FITNESS

Workout of the Day
A.
3 Rounds of:
High Bar Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

 

B.
EMOM (Every minute, on the minute) for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

 

 

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 – 10 reps @ 70-80%
Rest 2 minutes between sets.

 

B.
EMOM (Every minute, on the minute) for 6 minutes:
6 Thrusters (M-115#/W-75#)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

 

 

Boot Camp WOD
INTENSITY

A.
5 Round for time:
10 Toes thru Rings
10 KB Swings
10 Goblet Squats
50 Doubles or 150 Singles

B.
10 Min AMRAP
10 (5/5) Lateral Ball Slams
10 Rotating Jump Squats (1,2,3…)
15 DB Push Press