TUESDAY WOD 6/23/15

22
Jun

TUESDAY WOD 6/23/15

20150113_195744
CrossFit WOD
FITNESS + PERFORMANCE

Workout of the Day
A.
4 sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
3 sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

 

 

 

Boot Camp WOD
INTENSITY

A.
“Metcon Ninja”
7 Rounds for time:
11 Wallballs
11 Burpees
11 Pullups

*25 min time cap

B.
Alternating Tabatas
Ring Dips/Sit Ups
-1 Min rest-
Air Squats/Russian Twists