Just another manic Monday!

January 13, 2020

Here are your magnificent Monday WODs!

 

Monday Jan. 13, 2020

 

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

 

Warm-up (0:00-12:00):

On a 12-minute clock,

0:30 Pigeon L

0:30 Pigeon R

20 X Reverse Lunges (10/ea.)

 

0:30 Standing Straddle

10 x Cossack Squats

 

THEN, GRAB A KB AND CYCLE THROUGH THE FOLLOWING IN THE REMAINING TIME:

 

10 x Russian KB Swings

5 x TEMPO Single Leg Deadlift L

5 x TEMPO Single Leg Deadlift R

5 x Weighted Hip Bridge w/ KB

10 x Scorpions (5/ea.)

:20 Single Leg Knee Hug L

:20 Single Leg Knee Hug R

:20 Bottom Goblet Squat Hold

 

 

Strength: DEADLIFT

 

Deadlift for load:

#1: 5 reps @ 55%

#2: 4 reps @ 65%

#3: 3 reps @ 75%

#4: 2 reps @ 85%

#5: 1 rep @ 95%

 

WOD:

 

1 Round every 4th Minute x 4

30 Air Squats

20/15 Cals Row or 14/10 Cals Bike

7 Squat Cleans 105/155

 

Score is the time of your SLOWEST round

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

20 Pistols (sub 2x marching lunges)

600m Row

20 Burpee Box Jumps 20/24

600m Run

Then,

1 Round of:

10 Weighted KB Pistols 18/26

400m Row

10 Burpee Step-up Burpee Box Jump Overs

 

 

On-Ramp (7:30pm)

 

 

 

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