Monday's WODs!

February 3, 2020

Here are your Monday WODs! And for the record, when wall sits are programmed in the WOD...YES they count for the monthly challenge!

 

Monday Feb. 3, 2020

 

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

 

Matt Chan Warm-Up!

25 x Jumping Jacks (arms behind)

25 x Jumping Jacks (arms fwd and back)

5 x Elbow to ankle lunge then turn and point (L&R=1)

5 x Cossack Squats (L&R=1)

10 x Hinge + Arm Swing (L&R =1)

Wide Straddle inch worm pushups

Walk out + 5 Push Ups then walk in

Walk out + 4 Push Ups then 3,2,1

Arm Circles

Small, Medium, Large, XL. Then switch directions

10 x Palms Up reach & twist


Video:

 

Skill:

EMOM 9 (3 sets)

 

Min 1) 1 TGU per arm for quality

Min 2) :45 Suspended ring hold

Min 3) 15/12 Cal bike or row

 

WOD:

 

AMRAP in 15 minutes:

Buy In:

4 TGU (AHAP)

2 per side

 

Then AMRAP in remaining time of:

5 Thrusters 95/135

10 Pistols

15 HSPU

 

*Must Row 750m at some

point in WOD

 

 

Endurance WOD (6:30pm)

 

3 RFT:

100m MB Run 14/20

10 Atomic Wall Balls

200m Run

20 Wall Balls

300m Row

30 Singles, Single leg singles, and DUBs

400m Row

40 sec. OH MB Wall Sit

 

 

On-Ramp (7:30pm)

 

 

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