Monday's WODs!

November 6, 2017

Oh Monday...how we love you so...

 

Here are you lovely Monday WODs!

 

Monday Nov. 6, 2017

 

CrossFit

 

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

 

Strength:

 

Week 2

 

Day 1

A:2 sets

15 Burpees

10 Ring Rows

25m Overhead Carry

2 Rounds

30 Front Rack Stretch

30 Second Wrist stretch on floor

B: Push Press 5x6 @70%

C: Seated DB alternating Strict Press 4x10

Increase weight from last week

 

WOD:

 

3 x 4-minute sections with 2 minutes rest between each:

 

1) 4 minutes to:

Row 500m, then:

MAX Rope Climbs (pull-up substitute for rope climbs if ropes are taken is 10:1)

2) 4 minutes to:

Run 500m, then:

Max Ring Dips

 

3) 4 minutes to:

Bike 1K, then:

Max T2B (scaled = ab-mat situps)

 

 

Endurance WOD (6:30pm)

 

Same 4-min. sections concept as regular WOD, but 6 sections (instead of 3) with 1 minute rest between each:

1) Superlegs (for total reps)

2) Push-ups

3) Seconds plank hold

4) Unders

5) Mountain Climbers

6) Seconds hollow hang

 

 

On-Ramp (7:30pm)

 

 

 

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