Monday’s WOD

This week we will be finding 1 Rep Max’s on many lifts. It’s very important everyone brings their journal in (burpee punishment if not) to track these. You will need this information over the next 2 months for the programming we have in place. We will also have open gym from 10AM to 1PM everyday for anyone that can’t make class. Coach Heather will be there to assist athletes. Workouts will be short and kept to mostly body movements to keep setup minimal. Please only put 1 RM numbers with movement on the board this week.

Strength:

Establish 1 RM on Push Press & Back Squat

*thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

CAT ONE
10 Minute AMRAP:
8 Toes to Bar
8 Wall Balls 25/20
24 Double Unders

CAT TWO
10 Minute AMRAP:
8 Toes to Bar
8 Wall Balls 20/14
24 Double Unders

CAT THREE
10 Minute AMRAP:
8 Toes to Bar/knees to elbow
8 Wall Balls 20/14
24 Double Unders/72 Singles

CAT FOUR
10 Minute AMRAP:
8 Knee Raises
8 Wall Balls 14/10 /Air Squats
72 Singles
*Trainer will scale further if necessary.