Monday's WODs!

October 29, 2018

Monday's WODs! Do both so then you can eat all the Halloween candy you want ;)

 

New strength program starts tomorrow!!

 

Monday Oct. 29, 2018

 

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

Strength: Week 1, Day 1

 

A1) Strict Paused Overhead Barbell Press @ 60-70% x 8r x 4s

 

Notes: Strict shoulder press with a 1 second pause at the bottom (barbell touching shoulders) and at the top (lockout at the elbow).

 

A2) Pull-ups (ring rows) x BW x 10r x 3s

 

Notes: To counter the press, some volume bodyweight pulling.

 

B) Dumbbell OH Carries x 20-50lbs/hand x 50m (2L)

Notes: With a dumbbell in each hand, lockout overhead, walk. Don't run... walk. Slowly.

 

WOD:

 

“Twins”

 

For Time:

2 Rounds of:

750 meter Row

20 Handstand Push-ups

Then, 2 Rounds of:

20 Thrusters 75/115

20 Pull-ups

 

The "Twins" Benchmark WOD was first posted on crossfit.com as the workout of the day for Thursday, May 21, 2009 (090521).

 

 

Endurance WOD (6:30pm)

 

“FITCOPS Dallas 5”

 

For Time:

1 mile Run

100 Plank Up-downs 

150 Sit-Ups

100 Burpees

150 Lunges

 

The group "FitCops" created a memorial WOD for the 5 police officers who lost their lives in the tragic shooting in Dallas, TX on - to pay tribute to those officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) killed by a shooter in Dallas, TX during a Black Lives Matter rally on July 7, 2016.

 

Plank up-downs:

 

 

 

On-Ramp (7:30pm)

 

 

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