Monday's WODs!

December 2, 2019

Hello December and Hello Monday!! We will announce the date or our annual CFD Holiday Party this week!...Stay tuned :)

Here are your Monday WODs...

 

Monday Dec. 2, 2019

 

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

 

Warm-up:

3 mins bike, row, jump rope, run

 

2 Rounds

 

10 x Jumping Jacks

10 x Michael Phelps Back Slaps* 

5 x Inch worm push-ups

10 x Band Pull-Aparts

10 Y + L's w/ 2.5/5lb plates 

10/side T-Spine Rotations

 

Michael Phelps Back Slaps:

Y + L's

 

 

Strength:

 

Bench Press for load:

5 sets of 5 reps at 75%

 

WOD:

 

20 Power Cleans 95/135

200 Double-Unders

20 Power Jerks 95/135

Rest 2 minutes, then:

3 Rounds of:

7 Ring Dips

5 Front Squats (115/165)

 

Post-WOD Core and Stretching (5 minutes):

1 minute plank

1 minute down dog/ up dog moving in and out of poses

30s pigeon hold each side

30s side plank hold each side

30s thread the needle from side plank each side

30s child's pose hold

 

Endurance WOD (6:30pm)

 

A) AMRAP 8

Buy In: 800m Row

8 Box Jumps 24/30

8 Dips (bar or ring)

 

Rest 2

 

B) AMRAP 8

Buy In: 800m Run

8 Inverted Burpees

8 HSPU

 

Rest 2

 

C) AMRAP 8:

Buy-in:

200 DUBs (sub = 500 singles)

AMRAP Superlegs in remaining time!

 

Superlegs:

20 Squats

20 Lunges

20 Split Jumps

10 Squat Jumps

 

Post-WOD:

See CrossFit

 

 

On-Ramp (7:30pm)

 

 

 

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