TUESDAY WOD August 23, 2016

22
Aug

TUESDAY WOD August 23, 2016

20160617_205029
CrossFIt WOD
PERFORMANCE + FITNESS

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

BootCamp WOD
INTENSITY

A.
Alternating Tabata
A) Skip Lunges & DB Snatches (alternate arms/legs per round)
B) Singles/Doubles & Push Ups
C) Leg Raise to Pike & Mountain Climbers
D) Ring Rows & Frog Jumps

*90 sec Rest b/n stations

B.
3 Rounds – 30 sec each
R Plank K2E Hold
Plank
L Plank K2E Hold
Rest