Monday's WODs!

February 24, 2020

Oh Monday, we meet again :) Here are your Monday WODs!

 

Monday Feb. 24, 2020

 

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

 

Warm-up:

500m Row or Run, then 2 rounds of:

10 Banded Single Leg Glute Bridges

10 Cossacks lunges

10 Squat to toe touch

10 Reverse Lunges

 

Strength: Front Squat

 

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

 

*Increase weight each set

 

WOD:

 

4 Rounds for max reps:

1 minute Cleans 95/135

1 minute Jerks 95/135

1 minute to perform 10 burpees

1 minute rest

 

Score = total reps (must perform all 10 burpees in the minute for RX)

 

 

Endurance WOD (6:30pm)

 

3 x 12-minute rounds. 1 minute rest between rounds (no rest between movements) 3 minutes to complete max reps of each movement. Each movement starts with a 200m run, then max reps of:

Rowing for calories

Box Jump Overs 24/30

Biking for calories

Atomic Sit-ups 25/35

 

Total time = 39 minutes

 

 

On-Ramp (7:30pm)

 

 

 

 

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