It's Monnndayyyy!!

October 6, 2014

Let's start the week off with a BANG!

 

Hope you all enjoyed this beautiful cool weather today!  Just imagine how much faster your workouts will be without all the humidity!  I know you're all looking forward to that :)

 

Here are your Monday WODs...

 

Monday Oct. 6, 2014

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up:

200m Run

50 DUBs

200m Row

10 Squat Jumps

10 JJTT

Stretch it ooooot

 

Strength and Skills:

Just a little snatch work (15-20 minutes)…

Snatch - 60%x3, 65%x3, 70%x3x4

Snatch Pull - 90% (of sn) x 3 x 4

 

Lurong Living WODs #3.  WODs 1&2 are in the books.  Great job to those who completed them.  Here is WOD #3!

 

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

 

Wall Balls (10/14, 10/14, 14/20)

Box Jumps (12/20, 12/20, 20/24)

Deadlifts (55/95, 65/105, 75/115)

 

CrossFit Endurance (6:30pm)

 

3 stations:

 

1. 5 rounds, each for time of:

Row 200 meters

Rest 1 minute

 

2. 8 rounds, each for reps of:

30 seconds box jumps 20/24

30 seconds mountain climbers R/L = 1

 

3. 8 rounds EMOM:

100m sprint

 

 

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