TUESDAY WOD January 9, 2018

8
Jan

TUESDAY WOD January 9, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Air Squats
9 Kettlebell Swings

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

 

 

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

 

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press