Monday's WODs...

March 7, 2016

Hope you all had a wonderful weekend! I'm still amazed by all the 16.2 performances we saw today. A lot of you surprised yourselves with how well you did which was awesome to see! Remember, tomorrow (Monday) is the last day to submit your scores so don't forget! If you are doing 16.2 tomorrow, make sure it is during open gym and you have made arrangements with a coach to judge you.

 

Here are your Monday WODs! I am going to start posting the open gym times as well so everyone is aware of them...

 

Monday March 7, 2016

 

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

 

Warm-up:

200m Row

200m Run

10 Drop Squats

10 Strict Press

10 Juicers

10 Can-openers (each side)

 

Strength: 3 x 3 Front Squat with 3 sec. pause in the hole. Build up to a heavy set of 3.

 

Pre-WOD: MAX unbroken C&J (95/135) – 1 min. CAP

 

WOD:

 

5 Rounds of:

:40 of max rep Push Jerks 95/135

:20 rest

:40 of max rep Burpee Box Jumps 20/24

:20 rest

:40 of max rep Deadlifts 155/225

:20 rest

:40 of max rep Bike for calories

 

Endurance WOD (6:30pm)

 

5 RFT:

800m (Run/Row/Bike/Row/Run)

50 reps Abs (see below)

 

Ab exercises:

Round 1 – Abmat Sit-ups

Round 2 – Plank Up-downs

Round 3 – MB Torso Twists

Round 4 – Orange Squeezers

Round 5 - Bicycles

 

On-Ramp (7:30pm)

 

Open Gym Times:

8-10am

11am-12pm

4-5:30pm

 

 

 

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