TUESDAY WOD October 13, 2015

12
Oct

TUESDAY WOD October 13, 2015

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CrossFit WOD
PERFORMANCE + FITNESS

 

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (M-135#/W-95#)
Pull-Ups
Burpees

 

 

BootCamp WOD
INTENSITY

A.
16 Min EMOM (every minute on the minute of each station, 4 Rounds)
A: 10 Burpee Wall Balls
B: 20 Speed Skaters (1,2,3…)
C: 10 Heavy Weighted Step Ups(1,2,3…)
D: 20 KB Swings

B.
4 Rounds
30 Sec Each
Mountain Climbers (1,2,3…)
Hi Lo Plank
Supermans
Sit Ups

*no rest between movements, 1 min between rounds.