TUESDAY WOD October 20, 2015

19
Oct

TUESDAY WOD October 20, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
6 sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
Increase load after each set

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (M-95#/W-65#)
30 Double-Unders

 

CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0
(add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Presses
10 Burpee Box Jump-Overs

 


BootCamp WOD
INTENSITY


A.
10 Min AMRAP
10 R KB Clean and Jerk
10 Goblet Squats
10 L KB Clean and Jerk
20 Lateral Hops over KB (1,2,3…)

 
B.
10 Min AMRAP
10 R Side Crab Crunches
10 Superman
10 L Side Crab Crunches
10 Push Ups