Monday's WODs!

January 19, 2020

Here are your marvelous Monday WODs!

 

Monday Jan. 20, 2020

 

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

 

Warm-up:

2 minutes of cardio then, clean warm-up from WOD Prep:

5 reps of each:

Hip Pop

Hip Pop + Shrug

Hang Muscle Clean

Hang Power Clean

Hang Clean

Stand and Shrug

Full Squat Clean (put it all together!)

 

 

Strength: CLEAN + FRONT SQUAT + SPLIT JERK

40%-1

50%-1

60%-1

65%-1

70%-1

70%-1

 

WOD:

 

5 x AMRAP in 3 minutes. 1 minute rest between sets. Pick up wherever you left off on your previous set.

3 Deadlifts 185/265

6 Pistols

9 HSPU (odd rounds) / Ring Dips (even rounds)

 

 

Endurance WOD (6:30pm)

 

Buy-in: 1000m Run

 

Then, 7 Rounds of:

9 Calories

11 Push-ups

13 Hollow Rocks

15 Air Squats

 

Cash-out: 1000m Run

 

 

On-Ramp (7:30pm)

 

Please reload

Featured Posts

Sunday's WODs! Last day of WODapalooza...

February 23, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload

Archive