TUESDAY WOD March 21, 2017

20
Mar

TUESDAY WOD March 21, 2017

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

 

 

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

 

B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats
20 Jumping Lunges

 

 

 

BootCamp WOD
INTENSITY

A.
4 Min Alt EMOM
A) 50ft Bear Crawl
B) M.E. Curtsy Lunges
C) 50 ft Bear Crawl
D) M.E. Jumping Lunges

*Score = Total ALL lunges

B.
20 MIN AMRAP
30 Step Ups
20 DB Push Press
30 Pull-Ups