Monday's WODs...

October 5, 2015

Hope you all enjoyed the glorious weather this weekend!  Here are your Monday's WODs...

 

Monday Oct. 5, 2015

 

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

 

Warm-up:
400m Run
10 Wall Squats
15 Straddle oblique bends (each side)
8 Push-up Jacks
10 Scorpions

 

Pre-WOD Strength and Power:

EMOM for 12 minutes:
1.    Calorie Row (pick a number between 10 and 20 calories and try to hit it every time!)
2.    1 Squat Snatch (GO HEAVY!
3.    MAX Unbroken Strict Pull-ups

 

WOD:

10-9-8-7-6-5-4-3-2-1
Overhead Squats 95/135
Hollow Rocks
Push-up Jacks

 

Endurance WOD (6:30pm)

 

3 RFT:
400m MB Run
100 Feet OH Medball Lunges
40 DUBs (sub 120 singles)
10 Slam Balls 30/50
400m Row
1 Wall Walk

 

 

On-Ramp (7:30pm)

 

 


 

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