TUESDAY WOD July 10, 2018

9
Jul

TUESDAY WOD July 10, 2018

Yoga 580 Recover | Restore 
11am starts today with Stacy
All Levels

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CrossFit WOD
PERFORMANCE

 

A.
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings
Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Prone Plank Hold x 60 seconds

B.
For time:
750 Meter Row
25 Burpee Box Jump or Step-Overs

 

 

BootCamp WOD
INTENSITY

 

A.
20min AMRAP
BUY IN: Run 800m / Row 1000m

-then-

AMRAP
10 Pull ups
10 Box Jumps
16 X-Sit ups
20 Air Squats

-then-

Cash out (immediately after 20min AMRAP): Run 800m / Row 1000m

B.
Coach Choice