Monday’s WOD – November 2nd

DAY ONE/ MONDAY

Warm-up (BBW):

Classic CrossFit Warm-up/ 2 rounds:

6 Samson stretches (10 second hold)

6 overhead squats

6 sit-ups

6 back extensions

6 pull-ups

6 dips

 

Warm-up(G)0:00-6:00:

 

Mobility & Dynamics:

Upper Body Warm-up:

Small Circles in the plank position

1″ push up and T-hold with foot claps

Walk Feet out/ Reverse Plank

Push Up Complex – Normal, Wide, Diamond, Planche
Side to Side Pushups
Plate Walk

Pull Up/Lat Activations – Normal, Wide, Narrow

 

Then-

Trainers Standard

Mechanics/ Form Weightlifting:

Hang Power Cleans

Shoulder to Overhead

WOD Demo/ Mechanics/ Skill:

WOD( MODERATE/ GWM) :

CAT ONE/TWO:

TURN 2 TURF WARS/ Event #3
“Medal of Honor”/PARTNER
‘CHIPPER’ – 15 min time cap
100 Double Unders
80 Hang Power Cleans 135/95 lbs
60 Burpee over Bar
40 Shoulder to Overhead 135/95 lbs
Max Calorie Row w/ time remaining

 

CAT THREE: ‘CHIPPER’ – 15 min time cap
100 Double Unders (count misses/300 singles)
80 Hang Power Cleans 115/75 lbs
60 Burpee over Bar
40 Shoulder to Overhead 115/75 lbs
Max Calorie Row w/ time remaining

CAT FOUR: ‘CHIPPER’ – 15 min time cap
150 Singles
80 Hang Power Cleans 95/65 lbs
60 Burpee over Bar
40 Shoulder to Overhead 95/65 lbs
Max Calorie Row w/ time remaining

 After Party :

? Trainers Choice ?