Monday's WODs...

August 22, 2016

Another Monday coming right up!

 

Monday Aug. 22, 2016

 

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

 

Warm-up:

400m Run or Row

10 Ring Rows

1 Length Toy Soldier

10 Ring Dips

1 Length Spiderman Lunges

…grab a pipe

 

Strength:

 

Snatch Complex:

Increasing EMOM building up to a heavy set of:

Hang Snatch

Snatch

2x OHS

 

**10 minutes MAX. Record heaviest successful lift

 

 

 

WOD:

 

From the mainsite…

 

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

 

From 3:00-6:00 perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

 

From 6:00-9:00 perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

 

From 9:00-12:00 perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

 

Etc.

 

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squat.

 

 

Endurance WOD (6:30pm)

 

5 RFT:

800m Row or Run (must do 2 of each and the other can be your choice)

80 Ft. Broad Jumps

80 DUBs

 

 

On-Ramp (7:30pm)

 

 

 

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