TUESDAY WOD March 14, 2017

13
Mar

TUESDAY WOD March 14, 2017

 
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
10 GTO
15 Sit Ups
20 Alternating Curtsy Lunges

B.
15 MIN AMRAP
10 Ring Rows
15 Air Squats
20 OHWL (35/25#) (1,2,3…)

* Ladder of 5 PUSH-UPS After Each Round

ex. Rd 1: 5 Pushups, Rd 2: 10 Pushups