Monday's WODs!

August 19, 2018

Here are your Monday WODs!

 

Monday Aug. 20, 2018

 

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

Strength:

Every minute, on the minute, for 12 minutes:

Hang Squat Clean x 1 rep

 

Loading per minute:

1&2 = 60%

3&4 = 65%

5&6 = 70%

7&8 = 75%

9&10 = 80%

11&12 = 85%

 

WOD:

24-20-16-12:

Calorie Row

KB Snatch 35/53

KB Goblet Squat 53/70

200m OH MB Run 14/20

 

 

Endurance WOD (6:30pm)

 

Primer:

Three sets of:

Seated on floor with legs straight out in front of you, perform 3 DB overhead presses + 1 C2OH sit-up for 75 seconds (1min15sec)

Rest 45 seconds

Double-Under Practice x 75 seconds seconds

Rest 45 seconds

 

WOD:

Part A + B for time:

 

A)

Run 800 Meters

25 Burpees

50 Air Squats

100 DUBs (sub 3:1 singles)

Run 800 Meters

 

B)

Row 800 Meters

25 Deck Squat Tuck Jumps (knees above 90 degrees!)

50 OH Marching Lunges 25/35

100 In-and-out Double-foot ladder hops

Row 800 Meters

 

 

On-Ramp (7:30pm)

 

 

 

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