TUESDAY WOD October 27, 2015

26
Oct

TUESDAY WOD October 27, 2015

klokov

The weekly Olympic Lifting Barbell 580 class with Coach Christina Henesian is now BACK on Tuesday’s 6:30pm-7:30pm starting this Tuesday October 27! Thank you for your patience as we nailed down the fall/winter schedule!

CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
3 sets of:
Front-Racked Barbell Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell or Barbell Thrusters x 7 reps

Rest two minutes and then repeat.

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=L_QjiZGhZcM[/youtube]

 

 

BootCamp WOD
INTENSITY


A.
4 Rounds for time:
100 ft OHWL (Overhead Walking Lunge)
30 Box Jumps
20 Wall Balls
10 Pike Push Ups or 20/20 Shoulder Touches

B.
3 Rounds
2 Min AMRAP
100 ft Shuttle Run + 15 Jump Squats
2 mins rest between rounds