TUESDAY WOD October 25, 2016

24
Oct

TUESDAY WOD October 25, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

CrossFit WOD
FITNESS

A.
Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
3 Split Jump Burpees
6 Straight Leg Sit Ups
9 Pull Ups
12 Ball Slams

B.
12 Min AMRAP
3 Plank Jack Burpees
6/6 DB GTO
9 Ab Mat Sit Ups
12 Pike Jumps