TUESDAY WOD December 27, 2106

26
Dec

TUESDAY WOD December 27, 2106

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CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
20 Doubles/50 Singles
10 Push Ups
10 Wall Balls

-2 Min Rest-

B.
8 MIN AMRAP
10 Heavy Seated DB Press
10 Step Up & Back Lunge
10 Alt. Plank K2E

-2 Min Rest-

C.
8 MIN AMRAP
10 Star Jumps
10 Ball Slams
10 Sit Up & Press w/ Ball