Monday's WODs...comin' right at ya!

June 17, 2019

Here are your Monday WODs!

 

Monday June 17, 2019

 

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

 

Strength:

 

Every 90 seconds, for 12 minutes (8 sets):

3 Front Squats + Jerk @ 90% of 1-RM C&J

 

*Alternate between 20 second hollow hold and 20 second plank hold in between sets

 

WOD: Choose your toy!

 

Option #1: DB Version:

10 RFT:

3 Devil’s Press 35/50

6 DB Lunges (2-DBs)

9 T2B

 

Option #2: Barbell version:

10 RFT:

3 C&J 95/135

6 Back Rack Lunges

9 T2B

 

 

Endurance WOD (6:30pm)

 

Buy-in: 800m Run or Row

 

Then, 5 rounds of:

10 Pull-ups

20 Box Jumps 20/24

30 Marching Lunges

 

Cash-out: 800m Run or Row

 

 

On-Ramp (7:30pm)

 

 

 

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