TUESDAY WOD July 3, 2018

2
Jul

TUESDAY WOD July 3, 2018

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 400 Meter Run
Station 3 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes.

 

 

BootCamp WOD
INTENSITY

A.
1 min work with 1 min rest between

[email protected] strokes per min
Rest
bike @50-55 rpm
Rest
[email protected] strokes per min
Rest
[email protected] rpm
Rest
[email protected] strokes per min
Rest
[email protected] rpm
Rest
[email protected] 22 strokes per min
Rest
bike @ 65-70 rpm
Rest
[email protected] strokes per min
Rest
[email protected] 70-75rpm
Modify strokes per min and rpm as needed

B.
12 AMRAP

3-6-9-12-15
DB Push Press
Pull-up/ring rows
Abmat Sit-ups