TUESDAY WOD 6/9/15

8
Jun

TUESDAY WOD 6/9/15

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CrossFIt WOD
FITNESS

Workout of the Day
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Face-Up Chinese Planks: Set yourself with your heels on one bench/box and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals.

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=iLF-mlMpRBA[/youtube]

 

 

PERFORMANCE

Workout of the Day
A.
EMOM (Every minute, on the minute) for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks (double handed)
50 Double-Unders

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

 

 

Boot Camp WOD
INTENSITY

A.
20-15-10-5
Seated DB Press
Lateral Box Step Overs
Pike Push Ups

400 m run between each round (finish with 5 pike push ups)

B.
8 Min Infinity Ladder
2-4-6-8, etc (by 2’s)
Turkish Get Ups
Ring Dips
Leg Raise + Pike

*30 Singles or 15 Doubles between each round