TUESDAY WOD January 24, 2017

23
Jan

TUESDAY WOD January 24, 2017

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Five sets of:
Bulgarian Split Squat x 6-8 reps
Rest 45 seconds
Ring Push-Ups x Max Unbroken Reps
Rest 45 seconds

B.
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

 

 

BootCamp WOD
INTENSITY

A.
Tabata
Calorie Row / Assault Airbike

-2 Min Rest-

Tabata
Ball Slams

B.
4 RFT
2 Suicide Sprints
10 Kettle Bell Swings
20 Jumping lunges
10 DB Push Press
20 Mountain climbers
10 Candlestick leg lifts

*15 Min Cap

*Modify candlesticks to dragonflies

C.
3 Rounds
1 Min Plank
1 Min M.E. Burpees

30 sec rest