TUESDAY WOD August 7, 2018

6
Aug

TUESDAY WOD August 7, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

 

 

 

 

BootCamp WOD
INTENSITY

A.
Not for Time / Warm Up Pace
2 Rounds
75 M Run
10 Step Ups
10 Sec Hollow Holds
5 Jumping Squats

B.
35 min AMRAP
150m Run / 200m Row
20 Step Ups / Box Jumps (24/20″)
20 Walking Lunges
150m Run / 200m Row
40 ft. Broad Jump Burpees
10 Strict Pullups
150m Run / 200m Row
20 Situp & Press (35#/25#)
10 Bar Dips