TUESDAY WOD May 9, 2017

8
May

TUESDAY WOD May 9, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
(10/10) DB/KB GTO
50 Doubles/150 Singles
10 Dragonflies
20 Jumping Lunges

B.
3 Rounds – Tag Team Teams of 2!

  1. A) 250M Row

Wall Sit

  1. B) 250 Row

Plank

  1. C) 250 Row

Hollow Rocks

C.
Coach Choice