Monday's WODs!

August 13, 2017

Back to the grind...here are your Monday WODs!!

 

Monday Aug. 14, 2017

 

CrossFit

 

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

 

Strength – WEEK 11, Day 1

 

A) Week 5 weight (5RM with 3s pause) Back squat with 2 second pause squat x 2 x 4 (see below for picture of board from week 5)

 

Notes:

Stay tight and explode out of the hole, this should be heavy but fast!

 

B) 5 x 5 seated box jumps @ 2 inches below highest jump in the program

 

WOD:

 

“Air Force”

 

For Time:

20 Thrusters 65/95

20 SDLHP

20 Push Jerks

20 Overhead Squats (keep workin em!)

20 Front Squats

**4 Burpees at the top of each minute because I love you guys <3

 

"Air Force" was originally a CrossFit Games workout in 2010.

 

 

Endurance WOD (6:30pm)

 

For Time

100 meter Run

50 Air Squats

200 meter Run

100 Lunges

400 meter Run

150 DUBs (3:1 slgs)

800 meter Run

200 Mountain Climbers

400 meter Run

150 DUBs

200 meter Run

100 Lunges

100 meter Run

50 HR Burpees

 

 

On-Ramp (7:30pm)

 

 

 

 

 

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