TUESDAY WOD 6/30/15

29
Jun

TUESDAY WOD 6/30/15

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CrossFit WOD
FITNESS

Workout of the Day
A.
4 sets of:
Front Squat x 6-8 reps @ 2111
(goal is to use the same load used on June 19, 2015…and achieve 8 reps)
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B.
3 rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

 

PERFORMANCE

Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (M-20#/W-14#)
20 Burpees
10 Box Jump-Overs (M-30″/W-24#)

 

 

Boot Camp WOD
INTENSITY

A.
12 Min Infinity Ladder
Turkish Get Ups by 2
KB Swings by 3
Goblet Squats by 4

(So round 1 would be 2 TGU, 3 KB Swings, 4 Goblet Squats, round 2= 4 TGU, 6 KB Swings, 8 Goblet Squats, round 3 = 6 TGU, 9 KB Swings, 12 Goblet Squats, etc)

B.
6 Min ME
Ball Slams
X Sit Ups

-1 Min Rest-

C.
6 Min ME
Knee To Elbows
Push Ups