Monday's WODs...

August 9, 2015

I've had some requests for more girl-named WOD combos this week since 'Cindy full of Grace' and 'Jackie and Karen Unite' were so much FUN!!  I'll see what I can come up with...but for our Monday programming we will be working on our overhead strength and mobility with snatches and overhead squats! Yipee!!

 

Monday Aug. 10, 2015

 

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

 

Mobility Monday!!

 

Warm-up:

200m Run

75m Waitors Walk (right)

75m Waitors Walk (left)

10 Banana Rocks

10 Hollow Rocks

10 Frog Thrusters

10 Squats

 

Mobility:

Couch Stretch – 1 min. per leg

Overhead box stretch

20 Handstand Shoulder activations

 

Strength:

EMOM for 8 mins:

2 FULL T&G SNATCHES as heavy as you can go without breaking form

 

WOD:

For time:

20-15-10

Overhead Squats 75/115

Alternating KB Snatch 53/70

Ab mat Sit-ups

 

Cash-out: 400m Farmer’s Carry 35/55 (you can use DBs or KBs)

 

 

Endurance WOD (6:30pm)

 

300-200-100

Single Leg Singles

Mountain Climbers

Row x 3

 

 

On-Ramp (7:30pm)

Back to basics!

 

 

 

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