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 reps of Angie*

* Perform a different movement from "Angie" each round. For example, round 1 you will do 20 pullups. Round 2 you will do 20 pushups. Round 3 - 20 Ab-mat Sit-ups...etc...and keep cycling through.


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) 

 

 

Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

1/10
Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload

Archive