TUESDAY WOD February 2, 2016

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Feb

TUESDAY WOD February 2, 2016


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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (M-55#/W-35#)
14 Toes to Bar
400 Meter Run

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

 


BootCamp WOD
INTENSITY


A.
16 Minute AMRAP
30 Wallballs
15 Straight Leg Situps
10 Ring Rows

B.
9 Minute AMRAP
Ladder Up by 4  (4-8-12, etc)

DB Thrusters
Mountain Climbers (1,2,3..)
Speed Skaters