TUESDAY WOD July 26, 2016

25
Jul

TUESDAY WOD July 26, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

 

 

 

CrossFit WOD
FITNESS

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters
15 Push-Ups
20 Walking Lunges with Dumbbells

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds

 


BootCamp WOD

INTENSITY

A.
12 Min AMRAP
400M Run/Row
10 Toes Thru Rings
15 Box Jumps
20 Shoulder Touches (1, 2, 3…)

B.
6 Min AMRAP
12 (6/6) DB Snatch
24 Mountain Climbers (1, 2, 3…)

-90 sec Rest – 

C.
6 Min AMRAP
12 Push Ups
24 Jumping Lunges