Monday's WODs!

May 5, 2019

Here are your Monday WODs!


Monday May 6, 2019


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




A) Jefferson Squats


2 x 10 reps with an empty barbell.


Notes: Move from your back squat bottom position to the bottom of a Jefferson Curl, but with the bar kept behind the neck at all times. Watch the demo video --> 




B) Back Squat


3 x 3 reps at 92% of your 1RM back squat.


Notes: Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in the top position between reps while keeping both the heels and toes in the ground at all times.




3 x 5 min. AMRAP with 2 minutes rest between each


0:00 – 5:00:

Complete an 800m Row, then in remaining time:

Max Overhead Squats 65/95


7:00 – 12:00:

Complete an 800m Run, then in remaining time:

Max Hang Squat Cleans 75/115


14:00 – 19:00:



Ab-mat Sit-ups

Then, in remaining time:

Max Thrusters 85/135


Score = total reps!



Endurance WOD (6:30pm)


“Job’s Challenge”


3 Rounds for Time:

20 Burpees

15 Pull-Ups

60 Jumping Lunges

25 Push-Ups

1,000 meter Row (or Run)


On the morning of August 2, 2006, on a rooftop in Ramadi, Ryan Job was shot in the face by a sniper. While his SEALs worked to save his life, Ryan regained consciousness, told them that he was OK, "then as if raising from the dead he stood up and evacuated himself while his team covered him as they shot their way to an awaiting Bradley." Ryan said that if it were not for his training and his fellow SEALs who cared for him, he would have died that day. The wound rendered Ryan blind, forcing him to medically retire from the Navy.




On-Ramp (7:30pm)




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