TUESDAY WOD August 4, 2015

3
Aug

TUESDAY WOD August 4, 2015

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CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
4 sets of:
Barbell Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

 

B.
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.

 


Boot Camp WOD

INTENSITY

A.
12 Min Infinity Ladder
by 2s (2-4-6, etc)
DB/KB Thrusters
Overhead Walking Lunge OHWL (1,2,3…)
Russian Twists

*20 Doubles/60 Singles between every rounds
B.
12 Min Infinity Ladder
by 2s (2-4-6, etc)
Alternating DB Ground to Overhead GTO (1,2,3…)
Goblet Squats AHAP
Hand Release Push Ups

*20 Doubles/60 Singles between every round
C.
7 Rounds
100m Sprint or 200m Row/Airbike