TUESDAY WOD August 18, 2015

17
Aug

TUESDAY WOD August 18, 2015

158
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Russian Swings (M-32kg / W-24 kg)
Run 400 Meters
Double-Unders/Singles x Max Reps
*Rest 4 minutes between sets

B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

 

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

 

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press