TUESDAY WOD August 28, 2018

27
Aug

TUESDAY WOD August 28, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

 

 

 

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers
6 Strict Pull-Ups
9 Burpees

 

 

 

BootCamp WOD
INTENSITY
A.
Warm Up
3 Rounds
75 m Run / 100 m Row
40 ft Bear Crawl
10 Lunges
5 Push-Ups
B.
15 min AMRAP
400 m Run / 500 m Row
30 Abmat Situps
10 Jumping Lunges
5 Push-Ups
C.
4 Rounds For Time
20 Wallballs
20 Knees To Elbows