TUESDAY WOD March 6, 2018

5
Mar

TUESDAY WOD March 6, 2018

CrossFit WOD
PERFORMANCE

A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Assault Bike
15 Dumbbell Thrusters
20 Calories of Rowing

 

 

 

 

BootCamp WOD
INTENSITY
A.
Warm Up (Not For Time)
400m run / 500m row
Then 3 Rounds
10 sit-ups
10 squats
5 DB push press
3 Cossack squats per side
B.
8 min AMRAP
10 kb racked lunges (total)
7 burpees
10 box jumps / step ups
C.
8 min AMRAP
5 diamond pushups
10 ring rows
20 Russian twists w/slam ball
D.
8 min AMRAP
10 wallballs
150 m run / 200m row
10 kb russian swings