TUESDAY WOD November 14, 2017

13
Nov

TUESDAY WOD November 14, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Barbell Z-Pressx 4 reps
(build to today’s 4-RM)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Push-Ups
10 Ring Dips

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell or Barbell Z-Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
20 Push-Ups
10 Stationary Dips

 

BootCamp WOD
INTENSITY


A.
For Time
800m Run / 1000m Row
Then
4 Rds:
10 Goblet Squats
10 HR Pushups
10 Two Arm KB Front Rack Squats
Finish
800m Run / 1000m Row

B.
8 Minute EMOM
A) 15 Slam Ball Squats
B) 15 DB Push Press