Monday's WODs!

Here are your Monday WODs!

Monday July 22, 2019

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

Strength:

Three sets of:

20 Dumbbell Skull Crushers

20 Dumbbell Tate Press 

20 Dumbbell Floor Press

(perform as a complex laying flat on the floor.)

Rest 2 minutes

Tates press demo video:

WOD:

21-15-9:

Back Squats (no racks) 95/135

3-2-1:

Rope Climbs

Endurance WOD (6:30pm)

Pre-WOD

Death by burpees (up by 2 every minute)

WOD

4 RFT:

10 Calories

15 KB Swings 35/53

20 KB Shoulder to overhead 35/53

1 Round of Superlegs

1 minute plank

On-Ramp (7:30pm)