Monday’s WOD June 1st

Athletes:

Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. Week two in our strength cycle. 

Strength:

  a) Bench Press sets of 10-8-6-4

  b) 4×10 Strict Pull-ups

Conditioning:

CAT ONE

5 Rounds For Time:

10 Ring Push-ups  

15 Chest to Bar Pull-ups

20 GHD Sit-ups                      

400 M Sandbag Run

CAT TWO

10 Weighted Push-ups #45/25

15 GHD Sit-ups

CAT THREE

10 Push-ups

10 Pull-ups

20 Ab Mat Sit-ups

400 M Wallball Run 20/14#

CAT FOUR

10 Push-ups (knees okay)

10 Banded/Jumping Pull-ups

15 Ab Mat Sit-ups

400 M Run

* Must be able to RX 3 or more movements to move to next CAT.