Monday's WODs!

November 4, 2019

Here are your Monday WODs! Also, don't forget to submit your scores for Open WOD 20.4 by 8pm tomorrow night! One more Open WOD to go!

 

Monday Nov. 4, 2019

 

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

 

Warm-up:

2 Rounds of:

150m Run

15 Single arm Press (light) per arm

15 ring rows

15 Air squats/squat jumps

 

Then, grab a pipe!

 

Strength:

 

In 15 minutes:

Build up to today’s 1RM Power Snatch

Then, perform 4 sets of 1 squat snatch at 75-80% of your achieved power snatch

 

WOD:

 

For Time:

 

Buy-In: 5 Muscle-Ups (ring or bar)

 

5 rounds of:

30 Double-Unders

10 Deadlifts 105/155

5 Squat Cleans 105/155

 

Cash-Out: 5 Muscle-Ups

 

 

Endurance WOD (6:30pm)

 

For Time:

600 Meter Run, 21 CTB Pull-Ups, 21 Burpees, 21 Air squats

600 Meter Run, 21 Calorie Row

400 Meter Run, 15 CTB Pull-Ups, 15 Burpees, 15 Air squats

400 Meter Run, 15 Calorie Row

200 Meter Run, 9 CTB Pull-Ups, 9 Burpees, 9 Air squats

200 Meter Run, 9 Calorie Row

 

Post EWOD Accessories:

2-3 Rounds of:

5 Calorie Sprint (on bike)

10 Inverted Juicers on Rower

10 KB Oblique Bends per side10 Copenhagen Hip Adduction per side:

 

 

 

 

On-Ramp (7:30pm)

 

 

 

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