Monday's WODs...

March 15, 2020

Hey guys! We will continue with our regular class schedule, however please make sure you are STAYING HOME if you are sick and CLEANING YOUR EQUIPMENT before and after you use it. We need to protect ourselves and also each other.

 

Here are your Monday WODs...

 

Monday March 16, 2020

 

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

 

Warm-up:

3 minutes of cardio, then:

10 x Pass Thrus

10 x Lunges w/ PVC OH

10 x OH Squats

 

1 Round w/ Empty Barbell

 

5 x Cleans high hang

5 x Cleans lift off

5 x Squat cleans from shin

5 x Push jerks

5 x Split jerks

 

Strength:

Behind the Head Split Jerk:

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 55%

#4: 5 reps @ 60%

#5: 5 reps @ 65%

#6: 5 reps @ 65%

*percentages of your 1RM push jerk

 

WOD:

EMOM 12

 

5 Thrusters 95/135

then

Max DUBs/OTB hops (alternating rounds)

 

*Score = total DUBs

 

 

Endurance WOD (6:30pm)

 

A) AMRAP for 16 minutes:

16 Cal Row

8 Atomic Wall Balls 14/20

16 Wall Balls

16 MB Box Step-ups 20/24

8 Box Jumps

 

REST 3 MINUTES

 

B) AMRAP for 16 minutes

16 Cal Bike (or sub 400m run)

8 Single arm KB Thrusters 35/53

16 KB Swings 35/53

16 Hollow Rocks

8 V-ups

 

Score A and B separately. Start half the class on A and the other half on B, rest 3 minutes together, then switch.

 

 

On-Ramp (7:30pm)

 

 

 

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