TUESDAY WOD December 8, 2015

7
Dec

TUESDAY WOD December 8, 2015

 

20151207_171027
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 5 reps @ 20X1
Rest 2 minutes

Ascending, increase weight after each set. If you don’t achieve 5 successful reps, do not increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

 

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Dumbbell Shoulder Press x 10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 10 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
“Filthy 50″
For time:
50 Box Jumps (M-24″/W-20) (Sub step ups)
50 Jumping Pull-ups
50 Kettlebell Swings (M-53#/W-35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (M: 45#/M: 33#) (sub DB’s/KB’s)
50 GHD Back Extensions (Adv: do GHD/Scale to: Supermans)
50 Wallball Shots (M:20/W:14)
50 Burpees
50 Double Unders

*Scaled version: “Dirty 30″ is 30 reps of each exercise!