Monday's WODs!

October 8, 2017

Goodbye weekend and hello Monday! Getting the week off to a great start with your Monday WODs...here we go!

Monday October 9, 2017 - HAPPY CANADIAN THANKSGIVING!! 🦃🇨🇦❤

 


Strength - Week 4, Day 1

A) 3 x 12 Dumbell Rows @ 25-53/53-88lbs

Notes:
Keep a smooth, full ROM. Try to only retract at the shoulder, don't let your shoulder internall rotate!

B) 8 x 4 1sec paused bench press at 90% of 3RM

Notes:
Keep working on that bench technique (arch, heels grounded).

C) 3 x 10 JM press at 50-60% of your previous set's weight

Notes:
This is what happens when a close-grip bench press and a skullcrusher have a baby. Grip the bar without thumbs and lower your elbows as you would with a close-grip press, although the bar descends over your neck (be safe!) instead of over your chest. 

 
The JM Press 

WODAPALOOZA qualifier WOD #3

4 RFT:

21 Chest-to-bar Pull-ups
15 Strict HSPU
9R/9L Pistols

Time-cap: 20 minutes

Elite/Rx, International Cup, Master’s 35-39, 40-44

As Rx'd Above

Intermediate/Scaled, Master’s 45-49, 50+, Y. 16-18

Chin-over-bar Pull-ups
Kipping HSPU
18 KB Goblet Squats (70, 53) - 18 total
___________

If select scaled:

Jumping Pull-ups
Hand-release Push-ups
Goblet Squats (53, 35)

Youth 13-15

15 Chin-over-bar Pull-ups
12 Kipping HSPU
18 KB Goblet Squats (53, 35)

____________

If select scaled:

Jumping Pull-ups
Hand-release Push-ups
Goblet Squats (35, 25lb)


Endurance WOD (6:30pm)

20 minute AMRAP:
20 Wall Balls 14/20
200m Run
20 Burpees
200m Run
20 Calories
20 Torso Twists

Rest 3 minutes

10 minute AMRAP:
Same as above but with 10 reps of each and 100m runs 

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