TUESDAY WOD October 6, 2015

5
Oct

TUESDAY WOD October 6, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
3 sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B.
4 rounds for time of:
60 Double-Unders
30 Wall Ball Shots (M-20#/W-14#)
15 Pull-Ups

 

CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
4 rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

 

 

Boot Camp WOD
INTENSITY

“Deck of Cards”

Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

• CLUBS- Abmat Sit ups
• SPADES – KB Goblet Squats
• HEARTS- Pull Ups/Rope Body Pulls
• DIAMONDS – Russian KB Swings

DECK OF CARDS WOD STANDARDS:
JOKERS (2) = ALL TEAM MEMBERS RUN 400M
ACES = YOU MUST RE-PERFORM THE PREVIOUS 3 CARDS SHOWING (EXCLUDING ACES)
KINGS = 12 BURPEES (AS A TEAM)
QUEENS = KB FARMER CARRY (UP TO DUMPSTERS AND BACK AS A TEAM)
JACKS = 10 JUMPING SLAM BALLS (AS A TEAM)
2-10 = STANDARD REPS