TUESDAY WOD December 29, 2015

28
Dec

TUESDAY WOD December 29, 2015

 

20923-gentleman-in-the-streets-beast-in-the-gym
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press