TUESDAY WOD January 3, 2017

2
Jan

TUESDAY WOD January 3, 2017

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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 (55/35 lbs)
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.
20 Min Infinity Ladder up by 4
Seated DB Press
Ball Slams
Pike Jumps
Goblet Squat

*Buy in & 5 min, 10 min, 15 min mark: 250m Run

B.
Alt. Tabata
Burpees & Plank Hold