Monday's WODs...

March 29, 2015

Thanks to everyone who came out to Delray Fit Day today!  It was a good time and we couldn't have asked for better weather!  For those of you who are planning to do 15.5 tomorrow, remember that there will be NO OPEN WODs to be performed during class times.  We will have open gym from 8-10am, 11am-12pm, and 4-5:30pm, so those are your options!  If you are planning on doing it during the afternoon open gym session, make sure you bring a judge!

 

Here are your Monday WODs...

 

Monday March 30, 2015

 

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

 

Warm-up:

400m Run

1 Length Toy soldiers

1 Length Inch worm + Fig. 4

12 Squats

12 Push-up Shoulder Taps

12 Juicers

…grab a pipe!

 

Strength:  Clean Complex x 5 at 75% of your max clean

 

Clean Deadlift

Hang Power Clean

Front Squat

Full Clean

 

WOD:

Buy-in: 400m Run

 

10-15-20-15-10

Power Cleans 95/135

Over-the-bar-burpees

Floor Wipers (total)

 

Cash-out: 400m Run + 1 Bear Complex

 

Bear Complex:

Power Clean

Front Squat

Push Press (to back) 

Back Squat

Push Press

 

 

Endurance WOD (6:30pm)

 

30 minute Obstacle Course AMRAP:

 

350m Run

1 Ladder Icky Shuffle*

1 Ladder in-and-outs*

100 Jump Rope

1 Rope Climb

2 Lengths Box Jump Overs (varying heights)

10 Over-the-rig Wall Balls 14/20

 

**Every time you step on the ladder or mess up your footing technique, you must do 5 tuck jumps and return to the beginning of that ladder.  Therefore, don’t rush!!  Focus on technique and take your time to make sure you get it right!!

 

 

On-Ramp (7:30pm)

Back to basics!

 

 

 

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