TUESDAY WOD March 7, 2017

6
Mar

TUESDAY WOD March 7, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used last week)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used last week)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

 

 

 

BootCamp WOD
INTENSITY

A.
12 MIN AMRAP
6 DB Thrusters
12 Sit-Up & Press (1 DB)
18 Box Jumps / Step Ups

B.
12 MIN AMRAP
6 Walk Outs + Push Up
12 Wall Balls (20/14#)
18 Russian Twists (no weight)