Monday Funday! 16.5 and so much more!

March 27, 2016

Hope you all enjoyed your Easter Sunday! For those of you who have yet to take on 16.5...tomorrow's the day! Even if you aren't registered for the open, I have programmed 16.5 for ALL CLASSES so nobody is left out 😜 Remember scores are due by 8pm tomorrow (Monday)...DON'T FORGET! If you've already done 16.5 and do not want to do it again, I have a different WOD programmed for you (see below). And for those who are re-doing 16.5...all the power to you!

 

Monday Funday here we go!

 

Monday March 28, 2016

 

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

 

Warm-up:

200m Row

200m Run

10 WTF (alternating push-ups/cobra)

10 Inverted Burpees

10 Can-openers (each side)

 

STRENGTH:

 

3-3-3-3-3: Building to a heavy set of 3.

 

Choose a press:

1. Strict Press

2. Push Press

3. Push Jerk

4. Split Jerk

5. Thruster

 

WOD:

 

If you haven’t done it yet…

 

16.5

 

21-18-15-12-9-6-3

 

Thrusters 65/95

Burpees

 

**scale thruster weight as needed

 

For those who have already done 16.5 and don’t want to re-do…

 

21-18-15-12-9-6-3

KB Swings 53/70

Box Jumps 20/24

Ab-mat Sit-ups

 

 

Endurance WOD (6:30pm)

 

21-18-15-12-9-6-3

Calories (row or bike)

Burpee Box Jumps

 

*200m Run after each round

 

 

On-Ramp (7:30pm)

 

 

 

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