Monday's WODs...

July 18, 2016

Here are your Monday WODs!

 

Monday July 18, 2016

 

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

 

Warm-up:

400m Run

12 Air Thrusters

10 Spiderman Lunges w/reach

12 HR Push-ups

12 Ring Rows

 

Strength:

 

Snatch pull from knee

3X5 at 90%

 

Snatch

3 reps at 60%

3 reps at 60%

3 reps at 70%

3 reps at 80%

2X3 at 85%

 

WOD:

 

Another chance to get on the leaderboard!

 

Half of “Collin”

 

3 RFT:

Carry 30/50 pound sandbag 400 meters

12 Push press 75/115

12 Box jumps 20/24

12 SDLHP 65/95

 

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

 

 

Endurance WOD (6:30pm)

 

5 stations, 5 minutes at each station, 2 minutes rest between stations:

1. Max meters running

2. Max Unders

3. Max meters Rowing

4. Max Marching Lunges

5. Max meters biking

**Record all scores separately

 

 

On-Ramp (7:30pm)

 

 

 

 

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