TUESDAY WOD July 19, 2016

18
Jul

TUESDAY WOD July 19, 2016

88043-Famous+Fitness+Quotes
CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 12 minutes:
1 Power Clean + 1 Squat Clean

Increase load, ascending
Coach Led Barbell Warm Up-Clean

B.
Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

 


BootCamp WOD
INTENSITY

A.
8 Min AMRAP
250m Run / 300m Row
10 Alt KB Clean & Jerk
10 Goblet Squats

-90sec Rest-

B.
8 Min AMRAP
250 M Row / 300m Run
10 Push Ups
10 Alt Set Up & Back Lunge

-90sec Rest-

C.
8 Min AMRAP
50 Double Unders/100 Singles
10 Pull Ups
10 Jumping Lunges (1, 2, 3…)

D.
Tabata
SIT UPS!