TUESDAY WOD July 31, 2018

30
Jul

TUESDAY WOD July 31, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front or Goblet Squat x 4-6 reps @ 32X1
Station 2 – 100-Meter Farmer’s Walk
Station 3 – Front Leaning Rest on Rings x 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Air Squats
200 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
5 Sets (not for time)
One set every 90 sec
2 db hang cleans + 2 squats +2 thrusters

B.
4 Rounds for time
5 renegade row pushups
10 db push press
15 wallballs

C.
Tabata
AD Pro Bike Calories
Row Calories