TUESDAY WOD May 16, 2017

15
May

TUESDAY WOD May 16, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
For time:
30/20 Calories of Assault Bike or Row
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups

CrossFit WOD
FITNESS

A.
Four sets of:
Back Squat x 6 reps @ 31X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds

B.
For time:
30 Calories of Assault Bike or Row
25 Dumbbell Thrusters
20 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

 

A.
3 Rounds
90 sec at each station
OH DB Walking Lunges
Incline Push Ups on Box
Alt SL RDLs (1 DB)
Frog Jumps

*No rest b/n movements, 1 min rest b/n rounds

B.
8 Min AMRAP
5/5 Side Lying V Ups
10 Pull Ups
150m Sprint

C.
Alternating Tabata
Shotguns (use slam ball, med ball)
Hollow Holds