Monday's WODs!

October 8, 2018

So many awesome scores on our leaderboard for this month's challenge! Keep em' comin! Here are your Monday WODs...

 

Monday Oct. 8, 2018

 

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

 

Strength: Week 2, Day 1

 

A1) 3 x 7 KB Jefferson Curls @ 25-53lbs

 

Stand on an elevated surface (box) while holding onto a kettlebell, maintain a FULL lockout at the knee, then tuck your chest and ROUND one vertebrae at a time, until your looking between your legs.

A2) 3 x 10 Hamstring Lock-out stretches @ a 1-3 inch deficit (if possible)

 

Holding on to something underneath your feet (ie. stacked plates), lockout at the knee, then relax. Going for reps.


A3) 3 x 20 L-pops:

 

Sitting with your legs straight in front of you. Hands are on the ground in front of your hips, locking out the knee, lifting your feet off the ground (about 6 inches) then back down to an inch from the floor

 

B1) 2 x 8 Chin-ups

 

Underhand grip on the bar, pulling your chin up over the bar. If you are unable to do full ROM sets of 8, then do whatever you can and complete the rest with negatives.

 

B2) 2 x 20 sec BACH

 

With an underhand grip, jump up until your chin is over the bar. Hold that position.

 

WOD:

 

WODAPALOOZA 2018 Indy Online Qualifier WOD #1

 

12 Minute Time Cap

150 Double Unders

60 Wallballs (20, 14lbs @ 10ft)

30 Chest to Bar

150 Double Unders

 

Tie Breaker

Time after completion of the wallballs

 

Scaled Variation

100 Unloaded Barbell Lateral Jump Overs

60 Wallballs (14, 10lbs) @10/9ft

30 Jumping Chest to Bar

100 Unloaded Barbell Lateral Jump Overs

 

Tie Breaker

Time after completion of the wallballs

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

20 Calories

20 Box Jump Overs 20/24

200m Run

Then, 2 rounds of:

40 Wall Balls 14/20

40 Torso Twists

400m Run

Then, 1 round of:

60 DUBs

60 Ab-mat Sit-ups

600m Run

 

 

On-Ramp (7:30pm)

 

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