Monday's WODs...and PALEO TWIX BARS!!

August 18, 2019

We've got #paleo Twix Bars to kick off our Monday tomorrow from the Becca Bakery! Comment below to reserve yours now! 👇

 

 

 

And here are your Monday WODs 😀

 

Monday Aug. 19, 2019

 

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

 

Warm-up:

 

10 minutes to complete:

 

3 Rounds:

100m Run

10 Single Arm Russian Swings

20 Contralateral Supermans

5 Single Leg Pistols to small box or bench (per leg)

 

Stretch/foam roll/mobilize in remaining time

 

Strength (15:00-35:00):

 

Hang Clean + Clean Complex - 5 sets of 2 (1+1)

1 set @ 65%

2 sets @ 70%

2 sets @ 75%

 

In remaining time:

Clean Pull – sets of 2 @ 95-100%

 

WOD:

 

For time:

30 HSPU

200m Run

15 Ring Dips

400m Row

15 Ring Dips

200m Run

30 HSPU

 

 

Endurance WOD (6:30pm)

 

3 Rounds of "Dirty Water" (from Comp Train), each for time. Round 1 will begin at 0:00, round 2 at 10:00, and round 3 at 20:00. Record each time separately. Rest in remaining time before next round.

 

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

 

 

On-Ramp (7:30pm)

 

Strength:

 

Review of power and hang positions when performing cleans. Then...

 

EMOM for 10 minutes:

Power Clean + Hang Squat Clean

 

WOD:

 

For time:

30 HR Push-ups

200m Run

15 Dips (bench, bar, or ring)

400m Row

15 Dips (bench, bar, or ring)

200m Run

30 HR Push-ups

 

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