TUESDAY WOD November 21, 2017

20
Nov

TUESDAY WOD November 21, 2017

A.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B.
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

Note times for each set. Trust your fitness and push the intensity.

 

 

 

 

A.
Every 2 minutes, for 16 minutes (2 sets of each) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Banded Good Mornings x 20 reps @ 2011
Station 3 – Supine Ring Row x 10-12 reps @ 3111
Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm

B.
Four sets of:
Run 400 Meters
15 Kettlebell Swings
15 Wall Ball Shots
Rest 4 minutes

 

 

 

 

BootCamp WOD
INTENSITY


A.
For Time
800m Run
50 Jumping Lunges (1,2,3..)
40 Ring Rows
30 Cal Bike
20 Wallballs
10 Manmakers
100 Double Unders

B.
12 Minute AMRAP
10 Dynamic Planks
15 HR Pushups
400m Run