Monday’s WOD

Endurance WOD:

1 mile bike To BE DONE AFTER YOUR WOD

 

Warm-up (all classes):

400 meter run

then two rounds of:

Pullups x 5

Pushups x 10

Air squats x 15

 

BootCamp WOD:

For time:

20 Air Squats, 205/145 lbs

30 Box Jumps, 30/24 in

40 Kettlebell Swings, 53/35 lbs

50 Wall Balls, 20/14 lbs

 

CrossFit WOD:

Strength

Back Squat: 12 mins to work to a 3rm, then 1×3@95%, 1×3@90% – rest 1:39 between drop sets

Conditioning

For time:

Run 800m
20 Knees to Elbows
50 Burpees
20 Knees to Elbows
Run 800m

Advance Conditioning:

For time:

Run 800m
5 Rope Climbs 15′
50 6″ Target Burpees
5 Rope Climbs 15′
Run 800m

 

Advance Strength:

BBG

Snatch: 2rm – 1×1@95%, 1×1@90%

Strength

Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

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