TUESDAY WOD August 14, 2018

13
Aug

TUESDAY WOD August 14, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Overhead Squat x 6 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
For time:
Row 1000 Meters
40 Kettlebell Swings
40 Goblet Squats

 

 

 

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
15 Med Ball Cleans
10 Box Jumps
10 Ring Rows
150 m Run / 200 m Row

 

B.
10 Min AMRAP
10 DB rows (30/20)
10 Step Ups (24/20)
5 Strict Pullups
75 M Run / 125 m Row

C.
AMRAP 6 min
1 Wall Walk
5 Burpees
10 Leg Raises (from ground)
20 Bicycle crunches (10 per leg)