TUESDAY WOD June 26, 2018

25
Jun

TUESDAY WOD June 26, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 17/13 Calories of AD Pro Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Supine Ring Rows x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Single-Leg Squat Variant x 30-40 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 17/13 Calories of AD Pro Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 30-Second Front Leaning Rest on Rings
Minute 4 – 16 Alternating Cossack Squats

 

 

 

BootCamp WOD
INTENSITY

A.
EMOM x12 min
MIN 1: 8 db single arm push press (4 each arm)
MIN 2: 8 Renegade rows
MIN 3: 8 waiter squat (4 each side)

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=Uk1K_OEscFo&feature=youtu.be[/youtube]

B.
2 min amrap, x5 sets
Row 200m then with remaining time max burpees
(one min rest between sets)
Score is burpees

C.
On your own accumulate
60-80 Abmat Sit ups