TUESDAY WOD February 19, 2019

18
Feb

TUESDAY WOD February 19, 2019

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets)
Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

B.
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches (55/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)

CrossFit WOD
FITNESS

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches
60-Foot Left Arm Overhead DB Walking Lunges
60-Foot Right Arm Overhead DB Walking Lunges

BootCamp WOD
INTENSITY

For Time, with a Partner, 45 Min Cap 
5K Row
*Every 1,000m = 30 Burpees Over Rower, 20 DB Front Squats, 10 DB Push Press

**DB’s should be on the heavier side, #’s are total numbers.