TUESDAY WOD August 9, 2016

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8
Aug

TUESDAY WOD August 9, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)

B.
Three rounds for time of:
Run 400 Meters
15 Push Presses (135/95 lbs)
15 Burpees Over the Barbell

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

 


BootCamp WOD
INTENSITY

A.
14 Minute AMRAP – Stadium Relay Style!
10 DB Thrusters
20 Lateral Hops over DB (1,2,3…)
250m Run

– 2 Minute Rest –

B.
14 Minute AMRAP – Stadium Relay Style!
10 Goblet Squats
15 KB Swings
50 Doubles/100 Singles