Monday's WODs...

January 25, 2016

Here are your Monday WODs...make sure you bring your snatch face!

 

Monday Jan. 25, 2016

 

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

 

Warm-up:

200m Row

200m Run

10 Squats

10 Snatch Grip BTN Strict Press

10 Hollow Rocks

10 Scorpions

 

Strength:

Build up to a heavy set of:

Snatch Balance

Overhead Squat

Hang Snatch (power or squat)

 

WOD:

 

‘Snatching Elizabeth’

 

21-15-9

Snatch (power or squat)

Ring Dips

 

Cash-out:

9-6-3

OTB Squat Thrusts

Strict Pull-ups

 

 

Endurance WOD (6:30pm)

 

Similar EWOD to last Monday, except this time we are doing super ABS instead of super LEGS!

 

4 RFT:

400m Run

40 reps of broken super abs!

 

Round 1 – Ab-mat Sit-ups

Round 2 – MB Torso Twists R/L = 1 (14/20)

Round 3 – Hollow Rocks

Round 4 – MB Chest-to-Overhead

 

Then…

 

10-9-8-7-6-5-4-3-2-1

Calorie Row

Burpees

 

Score = total time!

 

On-Ramp (7:30pm)

 

 

 

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