TUESDAY WOD October 4, 2016

3
Oct

TUESDAY WOD October 4, 2016

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CrossFit WOD
PERFORMANCE

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run

 

 

 

 

BootCamp WOD
INTENSITY

A.
12 MIN Infinity Ladder by 3’s
V-Ups
Heavy DB Push Press
Jump Squats

*250 RUN b/n Rounds
B.
12 Min Infinity Ladder by 3’s|
Split Jump Burpees
KB High Pulls
Box Jumps / Step Ups 

*250 ROW b/n Rounds

C.
TABATA
Planks