Monday's WODs!

January 27, 2020

Back at it! Here are our marvelous Monday WODs!

 

Monday Jan. 27, 2020

 

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

 

Warm-up: With a running clock from 0:00-12:00:

0:30 Pigeon L

0:30 Pigeon R

20 X Reverse Lunges (10/ea.)

0:30 Standing Straddle

10 x Cossack Squats (Lateral Lunge 5/ea.)

 

THEN, 2RDS w/ a KB in remaining time:

 

10 x Russian KB Swings

10 x Single Leg Deadlift (5/side)

10 x Weighted Hip Bridge w/ KB

10 x Scorpions (5/ea.)

:30 Bottom Goblet Squat Hold

 

Strength:

 

Romanian Deadlift 6x3

#1: 3 reps @ 50%

#2: 3 reps @ 60%

#3: 3 reps @ 70%

#4: 3 reps @ 80%

#5: 3 reps @ 85%

#6: 3 reps @ 85%

 

This is week 8 of 12 of the Current Weightlifting cycle

This week is Max intensity and should feel heavy at around 90% for most lifts... 3RM tomorrow!

 

WOD:

 

On a 15-min clock, every 3 minutes x 5 sets:

7 Squats 95/135 (front/back/OH/back,front)

10/14 Cals Assault Bike OR 15/20 calorie row

7 C2B pull-ups

 

 

Endurance WOD (6:30pm)

 

For Time:

2,000 meter Row

50 KB Swings 35/53

50 Goblet Squats

50 Ab-mat Sit-ups

1,000 meter Row

30 KB Swings 35/53

30 Goblet Squats

30 Hollow Rocks

500 meter Row

20 KB Swings 35/53

20 Goblet Squats

20 Juicers

 

 

On-Ramp (7:30pm)

 

 

 

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