Monday's WODs...back to the grind!

August 2, 2015

Hope you all had a wonderful weekend!  Back to the grind tomorrow!...3-2-1 GO!

 

Monday Aug. 3, 2015

 

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

 

Mobility Monday!!

 

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

 

Warm-up/mobility:

800m Row or Run

3 sets of 8 wall-facing squats with 2 lengths of your choice of mobility in between

 

Strength:

EMOM for 7 mins:

4 Snatch Pulls at 90% 1RM

 

WOD:

With a time cap of 15 minutes, row 800m, them AMRAP of:

8 Ring Dips

8 Split Snatches

8 Grasshoppers R/L = 1

1 Rope Climb

 

 

Endurance WOD (6:30pm)

 

Crazy 8’s!

 

8 minute AMRAP:

8 Calorie Row

80 Singles

 

Rest 2 minutes

 

8 minute AMRAP:

80 Ft. Marching Lunges

200m Run

 

Rest 2 minutes:

 

8 minute AMRAP:

8 Burpee Plate Jumps

8 Atomic Sit-ups 15/25

 

**Score each AMRAP separately

 

 

On-Ramp (7:30pm)

Back to basics!

 

 

 

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