You Monday WODs...

August 16, 2015

Another fun week ahead!  What better way to kick it off than with muscle ups and deadlifts!?  Here are your Monday WODs...

 

Monday Aug. 17, 2015

 

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

 

Mobility Monday!!

 

Warm-up:

200m Run

2 Lengths Suitcase Lunge

10 KB Thrusters (1KB)

1 Knee hug toe tugs

5 Burpee Pull-ups

 

Mobility:

Chair hold to test ankle mobility (pre-test)

Calf stretch against rig (gastroc and soleus)

KB ankle mobilization

Foam roll calf and Achilles

Chair hold to test ankle mobility (re-test)

 

Strength:

Establish your 1RM Deadlift

 

WOD:

25-20-15-10-5

Deadlifts (50% 1RM)

 

10-8-6-4-2

Muscle Ups (sub = equal reps of pull-ups AND dips)

 

Cash-out: 11 Back Squats with your deadlift bar

 

 

Endurance WOD (6:30pm)

 

5 RFT:

20 Calorie Row/400m Run

15 Deck Squat Jumps

10 Slam Balls 30/50

5 Donkey Kicks (sub = Mule kicks)

 

 

On-Ramp (7:30pm)

 

 

 

 

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