TUESDAY WOD January 30, 2018

29
Jan

TUESDAY WOD January 30, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees

C.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

 

BootCamp WOD
INTENSITY

Teams of 2
For Time – Complete Each Station Before Moving to the Next
1 Person works, the other person holds a plank

A.
5 Rounds
10 KB Russian Swings
20 Push Ups

– 1 Minute Rest – TEAMS MUST TAKE THE REST

B.
4 Rounds
20 KB GTO
15 Ring Rows

– 1 Minute Rest – TEAMS MUST TAKE THE REST

C.
3 Rounds
30 Goblet Squats
10 V Ups

– 1 Minute Rest – TEAMS MUST TAKE THE REST

D.
2 Rounds
40 KB Thrusters
10 KB High Pulls

*30 Minute Time Cap

E.
Back Alley Sprints 100m (2-3 times)