TUESDAY WOD August 22, 2017

21
Aug

TUESDAY WOD August 22, 2017

DJ just finished CrossFit On Ramp and crushed his first CrossFit Group Fitness Class last night! Great Job DJ!

CrossFit WOD
PERFORMANCE

A.
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 2 – Supine Ring Rows x 10-12 @ 1111
Station 3 – Hollow Rocks or Hold x 45-60 seconds

B.
Five rounds for max reps of:
60 seconds of Burpees
60 seconds of Stationary Dips @ 1111
60 seconds Alternating Reverse Lunges with KB/DB Farmer’s Carry
Rest 60 seconds

 

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
15 KB GTO
800m Run
5 Rope Climbs (Sub 10 Pullups)
800m Run
15 KB GTO
50 Burpees

B.
6 Min EMOM
A) 10 Jumping  Tucks
B) ME Double Unders or Single Jump Ropes
(Double Under Practice)