TUESDAY WOD December 22, 2015

21
Dec

TUESDAY WOD December 22, 2015

 

moms
CrossFit WOD
FITNESS + PERFORMANCE


Workout of the Day

A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…

B.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
*use 85% of your Heavy Single Front Squat for sets across

C.
EMOM, Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

D.
Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
5 R SL RDL + Back Lunge
10 V Ups
5 L SL RDL + Back Lunge
15 Wallballs
B.
12 Min Infinity Ladder
(by 2s.  2-4-6-8-10-12, etc)

Pull Ups
Ring Push Ups
Squat w/ Front Shoulder Raises (DB,Plate, slam ball)

 

 

Saturday Highlights   “12 Days of Christmas WOD”

[youtube height=”HEIGHT” width=”WIDTH”] https://www.youtube.com/watch?v=NzhGSX4sgJY[/youtube]