Monday's WODs!

November 13, 2017

Monday's strength, WOD, and EWOD...lots of fun to start off the week!

 

Monday Nov. 13, 2017

 

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

 

Strength:

 

Week 3, Day 1

 

A: 500m Row or 400m Run

1 time top to bottom PVC pipe warmup

10 of each

Pass through

Cuban Press

Torso Rotations

Good Mornings

Leg swings

 

2 Rounds

30 Front Rack Stretch

30 Second Wrist stretch on floor

 

B: Push Press 5x5 @70%

+5-10lbs from last week

 

C: Seated DB alternating Strict Press 4x8

This week hold both DB extended and while one arm is stable overhead, the other performs a press.

 

WOD:

 

42-30-18:

Wall Balls 14/20

Ab-mat Sit-ups

 

Cash-out: 18 Burpee Box Jumps

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

400m Run

20 OH Plate Lunges 25/35

15 Burpee Plate Jumps

10 Atomic Sit-ups

15 Alternating SL singles R/L = 1

20 DUBs (3:1 singles)

 

Then,

 

3 Rounds of:

400m Row

1 Rope Climb

15 Foot Handstand walk

 

 

On-Ramp (7:30pm)

 

 

 

 

 

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