Monday's WODs!

March 31, 2019

A Monday well spent brings a week of content :) So get your butt in the gym!!!

 

Hope you all enjoyed this beautiful weekend! Here are your Monday WODs...

 

Monday April 1, 2019

 

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

 

Strength:

Five sets of:

Bench Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

 

**After each set, perform the same number of reps as strict press of strict pull-ups

 

WOD:

 

Part A)

3 Rounds:

3 Bar Muscle-ups (sub equal reps of C2B pull-ups, chin over-the-bar pull-ups, or jumping pull-ups…NO BANDS)

30 second handstand hold (free standing, no walking. Use wall assistance if needed)

30 DUBs (3:1 singles)

 

Part B)

2 Rounds:

15 Shoulder-to-Overhead 95/135

15 T2B

 

Part C)

1 Round:

400m Row

20 Over-the-rail burpees

400m Run

 

 

Endurance WOD (6:30pm)

 

With a continuous running clock, perform the following:

0:00 – 1000 Meter Row

5:00 – 50 Burpees

10:00 – 30 Strict Pull-Ups

15:00 – 50 Wall Ball Shots

20:00 – 30 Box Jump Overs + 30 DB Box Step-Overs 20/30 (2-DBs)

25:00 – 1000 Meter Run

30:00 – Tabata Abs (Ab-mat Sit-ups, flutter kicks, KB oblique bends right, KB oblique bends left)

 

 

On-Ramp (7:30pm)

 

 

 

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