Monday's WODs!

May 14, 2018

Another fun week in the making! Here are your Monday WODs...

 

Monday May 14, 2018

 

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

 

Strength:

4-5 sets of:

5-8 Strict pull ups (scale to a number you can do unbroken)

10 Prone Reverse Flyes (https://www.youtube.com/watch?v=L8xdXOSdM6M)

5 Single-arm ring rows per arm

WOD:

All the squats!

 

For time:

25 Front Squats 65/95

400m Run

25 Back Squats 65/95

400m Row

25 Overhead Squats 65/95

400m Run

25 Thrusters 56/95

400m Row

 

**20 minute CAP**

 

 

Endurance WOD (6:30pm)

 

For time:

800m Row

80 Air Squats

600m Run

60 DUBs (3:1 singles)

400m Row

40 Renegade Row w/feet elevated on 12’ box 20/30

200m Run

20 Back Jacks (1st round)/Hollow Rocks (2nd round)

 

Then, go from the bottom of the list back up to the top!!

 

 

On-Ramp (7:30pm)

 

 

 

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