TUESDAY WOD March 27, 2018

26
Mar

TUESDAY WOD March 27, 2018

CrossFit WOD
PERFORMANCE

A.
Every three minutes, for 12 minutes (4 sets) of:
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Strict Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

 

 

 

BootCamp WOD
INTENSITY

A.
21-15-9
KB Russian Swings
Push Ups
Ball Slams

*2x 40ft bear crawl btwn each
*15 min time cap

B.
9-15-21
Wall Balls
Cal Row / Airbike
Jump Squats
V ups
*15 min time cap

C.
TABATA
Coach Choice