Monday’s WOD

Monday’s WOD March 16th

Warm-up (all classes):

Med Ball FUN! /Find a partner…

20 Wall Balls Passes (do a squat with the wall ball than passes to your partner on the way up)

20 Wall sit russian twists (or sitting on ground for beginners)

400 M Med Ball Run (pass to partner every 50 M)




800 M Run

15 Handstand Push-ups


5 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats


15 Handstand Push-ups

800 M Run



Strength & Skill Day (as a class):

1 pass through THE RIG! Get your monkey on!

Intermediate/Beginner: 30 sec hang from bar


A. 3 X 5 Strict Handstand Push-ups

B. 3 x 30 Alternating shoulder touches (15 each arm)


3 X 30 M Handstand Walks

Intermediate: 6 Wall Climbs

Beginner: 3 Wall Climb Pikes


A. 2 X 10 Ring Push Ups

B. 2 X 10 Ring Rows

Advanced: use a box to elevate feet for both movements

Intermediate: keep feet on floor, legs straight out

Beginner: push ups on floor and knees bent for rows


3 Rope Legless Climbs (sitting position on floor)

Intermediate: Using legs

Beginner: Laying on floor using rope to pull body up to standing, and back down using rope.



EMOM for 10 min:

100 M Sprint

15 Ab-mat Sit-ups