TUESDAY WOD January 16, 2018

15
Jan

TUESDAY WOD January 16, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel (Barbell) Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
20 Stationary Dips

 

 

 

 

 

BootCamp WOD
INTENSITY

 

A.
28 MINS AMRAP
60 Cals Row
50 KB Taters
40 Burpees Lat Jump Over KB
30 Strict Pull Ups
60 Sec Partner Hollow Hold
10 x 10 meter Partner Sprints (Both same time)

B.
4 Rounds
30s on, 30s off Partner Plank Claps