Monday's WODs!

March 8, 2020

Here are your wonderful Monday WODs!

 

Monday March 9, 2020

 

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

 

Warm-up:

10 Calories

2 Lengths of mobility

5 Pull-ups

10 Flag Push-ups

10 Air Squats

5 Deck Squat Tuck Jumps

 

Strength:

 

Superset the following for 3 rounds:

 

A1: Bicep Curls (6-8 reps )

Barbell or DB's (put total weight of both dumbells)

Put in notes which you used

 

A2: Banded Tricep Push Downs (10-15 reps)

Tricep Push Down with band

 

A3: Pullover (KB or DB) (8-10 reps)

 

 

 

WOD:

 

AMRAP in 15 minutes. Goal = 5 rounds!

*Row 1000m @ some point in the WOD

 

10 T2B

15 S2OH 55/75

10 Burpees

15 BJ 24/30

 

 

Endurance WOD (6:30pm)

 

Rotating Stations Every 1:00, for 35:00 (6 Rounds):

 

Station 1 – 12/15 Calorie Row or 7/10 Calorie Bike

 

Station 2 – 20 Wall Balls

 

Station 3 - 9 Push-ups, 12 AbMat Sit-Ups, 15 Air Squats

 

Station 4 - 40 Double Unders + 5 Scap Retractions + 3 Strict Pull-ups

 

Station 5 - 200m Run

 

*1 minute rest after each round

 

 

On-Ramp (7:30pm)

 

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