TUESDAY WOD October 18, 2016

17
Oct

TUESDAY WOD October 18, 2016

20161015_093301
CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B.
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111

B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots

 

 

 

BootCamp WOD
INTENSITY


A.
90sec – 60sec – 30sec

KB Swings
Push Ups
GTO
Russian Twists (1,2,3…)
Jumping Lunges (1,2,3…)

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

B.
10 Min Skill Work
Max Effort Rope Body Pulls

Or

Turkish Get Ups (work to a heavy single on each side)