Hey hey Monday!!

April 23, 2018

A marvelous Monday coming right up! Hope you all got some R&R in on this rainy Sunday!

 

Monday April 23, 2018

 

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

 

Strength:

Backsquat

Build to a 1 RM!!

WOD:

"AGOQ 18.3"

Complete as many rounds as possible in 20 minutes

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

Scaling

This “AGOQ 18.3” AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

50 wall ball shots

50 double-unders

30-second handstand hold

50 double-unders

50-cal. row

50 double-unders

30-second handstand hold

50 double-unders

 

Men: 14-lb. ball to a 10-ft. target

Women: 10-lb. ball to a 9-ft. target

 

Beginner Option

Complete as many rounds as possible in 20 minutes of:

25 squats

25 single-unders

25-ft. bear crawl

25 single-unders

25-cal. row

25 single-unders

25-ft. bear crawl

25 single-unders

 

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Endurance WOD (6:30pm)

 

Intermediate version of "AGOQ 18.3" followed by:

5 minutes rest

Then,

 

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

Burpees

 

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

Box Jumps 20/24

 

 

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On-Ramp (7:30pm)

 

 

 

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