Monday's WODs...

January 18, 2016

Wow that weekend went by FAST!! Back to the grind tomorrow...here are your Monday WODs!

 

Monday Jan. 18, 2016

 

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

 

Warm-up:

200m Row

200m Run

10 Squats

10 Strict Press

10 Hollow Rocks

10 Reverse Scorpions

 

Strength:

5 Double Curtis P. Complexes (repeat each movement twice), every 2 minutes, on 2 minutes!

 

Hang Squat Clean (x2)

Lunge Right (x2)

Lunge Left (x2)

Push Press (x2)

 

**Record the heaviest set

 

WOD:

 

2 RFT:

25 Front Squats 85/125

25 HSPU

25 Box Jump Overs 20/24

25 Pull-ups

150m Farmers’s Carry 35/53

 

 

Endurance WOD (6:30pm)

 

4 RFT:

400m Run

40 reps of broken super legs

 

Round 1 – Air Squats

Round 2 – Lunges

Round 3 – Split Jump

Round 4- Squat Jumps

 

Then…

 

2 Rounds of:

20 Calorie Row

20 Burpees

 

Score = total time!

 

On-Ramp (7:30pm)

 

 

 

 

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