TUESDAY WOD August 11, 2015

10
Aug

TUESDAY WOD August 11, 2015

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“NO REP!!”

 

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Barbell Bench Press x 3-5 reps @ 20X1 (heavy work sets, not max)
Rest 20 seconds
Heavy Kettlebell Russian Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Barbell Ground to Overhead (55% of 1RM)
100 Meter Run
10 Ring/Bar Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1 (75% Range)
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups or Bar Dips
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds
1 Min at Each Station

Calorie Row/Airbike
DB Thrusters
Russian Twists w/slam ball
Weighted Lunges w/slam ball

*no rest between stations, 90 sec rest between rounds

B.
12 Min Infinity Ladder
(by 3s 3-6-9-12, etc)

Pull Ups or Ring Rows
Abx Sit Ups
Air Squats

C.
TABATA
KB Russian Swings