Monday's WODs, and last chance to submit 19.1!

February 24, 2019

Hey guys!! Tomorrow is the last day to get your scores in for Open WOD 19.1! Scores are due by 8pm so don't forget to go online and click submit! Matt and I are validating the scores as they come in. Also please take a look on our Team Dimensions page and collectively vote for your favorite team name/picture that is not your own! Pictures will be posted by 10pm tonight. Winning team will be announced tomorrow night along the the standings after week 1!

 

Here are your Monday WODs!

 

Monday Feb. 25, 2019

 

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

 

Strength:

6 sets of the following deadlift complex at 60% 1RM:

2 Deadlifts from high hang (above knee)

2 Deadlifts from low hang (below knee)

2 T&G Deadlifts from Floor

 

*Perform AMRAP unbroken ring dips after every 2 sets of deadlifts (3 sets of dips total)

 

WOD:

 

“K9 Chucky”

4 Rounds for Time

1 Deadlift (275/205 lb)

25 Kettlebell Swings (53/35 lb)

19 Box Jumps (24/20 in)

11 Burpees

 

Bexar County Sheriff K9 Chucky was shot and killed in the line of duty, but not before taking down an armed suspect, saving many officers' lives. 4 rounds of the workout signify the years of service. The rep scheme of 1/25/19 signifies the date when Sheriff Chucky ended his watch. Lastly, the 11 burpees are for his badge number.

 

 

Endurance WOD (6:30pm)

 

3 RFT:

600m Loop around block

30 Air Squats

30 Burpee variations (see below)

 

Burpee variations:

Round 1 – Burpee Pull-ups

Round 2 – Burpee Box Jumps 20/24

Round 3 – DB Burpee Ground-to-Overhead 20/30 (Devil’s Press or Burpee C&J)

 

On-Ramp (7:30pm)

 

 

 

 

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