TUESDAY WOD July 11, 2017

10
Jul

TUESDAY WOD July 11, 2017

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

CrossFit WOD
FITNESS

A.
Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds

B.
Five rounds for time of:
5 Dumbbell Complexes*
20 V-Ups

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

 

 

 

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