Monday's WODs!

January 6, 2020

Just another manic Monday! Here are your Monday WODs...

 

Monday Jan. 6, 2020

 

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

 

Warm-up (0:00-10:00): On a 10-minute clock, start with a 500m run or row and then cycle through the following exercises in your remaining time:

10 Glute bridge with 3sec hold at top

1 Length Lateral Lunges

1 Length spiderman lunges with push-up and reach

10 Baby-makers

 

Strength: BACK SQUAT FOR LOAD

#1: 3 reps @ 40%

#2: 3 reps @ 50%

#3: 3 reps @ 60%

#4: 3 reps @ 70%

#5: 3 reps @ 75%

#6: 3 reps @ 75%

 

WOD:

 

AMRAP in 12 minutes:

5 Muscle-ups (Ring or bar)

10 Deadlifts 155/225

20 Single Leg Burpees (10 right, then 10 left)

 

Sub for Mus:

5 Kipping "Deep Pull" Attempts (big effort! Try to bring belly or hips to bar)

OR

5 inverted rows + 5 pull-throughs (go to minute 1:30 in following video: https://www.youtube.com/watch?v=bcix5a1-ILQ&feature=youtu.be&t=1m45s)

 

 

 

Endurance WOD (6:30pm)

 

5 Rounds of :40 on / :20 off of the following stations. 1 minute rest between stations after 5 rounds are complete:

1. Unbroken sets of 10 DUBs (every set = 1 rep)

2. Row for calories

3. Atomic Wall Balls 14/20

4. Bike for Calories (180m run if not enough bikes)

5. Ladder burpees (increase number of “downs” every burpee, ie. Burpee, then double down burpee, then triple down burpee, etc. Each minute, resume where you have left off. Score = total “downs”)

 

After 30:00 is complete, total up your scores from each station. Score = TOTAL REPS

 

 

On-Ramp (7:30pm)

 

 

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