TUESDAY WOD February 16, 2016

15
Feb

TUESDAY WOD February 16, 2016

20151120_175852
CrossFit WOD
PERFORMANCE

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep (1-1-1-1-1-1-1-1)
Loads per set: 55%, 65%, 70%, 75%, 80%, 85%, 90%, 95%

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep (1-1-1) @ 95+%

B.
“JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold


CrossFit WOD

FITNESS

A.
Five sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single-Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Ring or Stationary Dips
9 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

 


BootCamp WOD

INTENSITY


A.
12 Minute AMRAP
5 DB Strict Press (Sitting on Box)
20 Russian Twists (1,2,3…)
10 T2B

B.
For Time
10-9-8-7-6-5-4-3-2-1
Goblet Squats
1-2-3-4-5-6-7-8-9-10
Burpees

*10 Wallballs after Each Round