TUESDAY WOD January 10, 2017

9
Jan

TUESDAY WOD January 10, 2017

20170109_191409
Coach Steve teaching the “foot clamp”
CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps

B.
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten reps.

CrossFit WOD
FITNESS

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
90sec-60sec-30sec
A) Ball Slams
B) Sit Ups
C) Frog Jumps
D) Renegade Rows

*No rest b/n movements
*1 Min Rest b/n rounds

B.
10 Min AMRAP
3 Walkouts + Push Up
15 Air Squats
30 Mountain Climbers (1,2,3…)