Monday's WODs...

September 25, 2016

Monday is here and we're back at it! Here are your Monday WODs...

 

Monday Sept. 26, 2016

 

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

 

Strength:

 

Deadlift

70% x 3

80% x 3

90% x 3+

 

Assistance – 2 Rounds:

8 Weighted Pistols (each leg)

 

8 Single-leg hanging deadlifts (below knee) per leg

 

WOD:

 

AMRAP in 20:

20 Calories (Row or bike)

20 S2OH 65/95

20 Calories (Row or bike)

20 S2OH 85/125

20 Calories (Row or bike)

20 S2OH 105/155

20 Calories (Row or bike)

MAX S2OH 125/185

 

 

Endurance WOD (6:30pm)

 

30 minute AMRAP:

Buy in: 1 mile run

100 DUBs (sub 2:1 singles)

100 Ft. Marching Lunges

1 minute MAX calorie row

 

2 Scores:

1) Total rounds + reps

2) Total Calories

 

 

On-Ramp (7:30pm)

 

 

 

 

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