TUESDAY WOD December 1, 2015

30
Nov

TUESDAY WOD December 1, 2015

20151126_094429
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

 

 

BootCamp WOD
INTENSITY



A.
3 Rounds for time:
5 L SL RDL + Back Lunge
10 Wall Balls (10# or less at 10 ft)
5 R SL RDL + Back Lunge

-250 m run-

B.
3 Rounds for time:
5 T2B
10 Drop Squats
5 Leg Raise + Pike

-250 m run-

C.
3 Rounds for time:
5 Squat Shoulder Raises
10 Ground to Overhead
5 Push Ups

-250 m run-

 

CASH OUT
3 Rounds for time:
20 sec ME Seated Iron Man (1,2,3…)
20 sec Boat Pose
20 Sec Hollow Hold
30 sec rest