Monday's WODs!

July 16, 2018

Here are your Monday WODs!

 

Monday July 16, 2018

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength:

5 sets increasing in weight each set, building to a heavy set:

 

5-4-3-2-1:

Front Squat + Thruster

 

Use racks if needed.

 

WOD:

In 15 minutes, complete the following:

Run 500m

immediately followed by as many rounds and reps as possible of:

5 Hang Power Cleans 95/135

5 Jerks 95/135

5 C&J 95/135

20 Ab-mat Sit-ups

 

Endurance WOD (6:30pm)

 

A. In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Double Down Burpees

10 Calorie Row

15 Box Jumps

 

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

 

B. In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Calorie Bike

20 Mountain Climbers R/L = 1

30 DUBs (3:1 singles)

 

 

On-Ramp (7:30pm)

 

 

 

 

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