Monday’s WOD – December 28th

Monday – December 28th

DAY ONE/ MONDAY

Warm-up:

Mobility & Dynamics

Trainers Standard

Mechanics/ Form Weightlifting

WOD Demo/ Mechanics/ Skill:

WOD/ :

CAT ONE:

TEAMS OF 2

50 calorie row

50 box jump overs (30″/24″)

50 deadlifts (225/155)

50 wall balls (30/20 – 10 ft.)

20 muscle-ups

50 wall balls

50 deadlifts

50 box jump overs

50 calorie row

 

CAT TWO:

TEAMS OF 2

50 calorie row

50 box jump overs (24″/20″)

50 deadlifts (195/135)

50 wall balls (25/20 – 10 ft.)

10 muscle-ups

50 wall balls

50 deadlifts

50 box jump overs

50 calorie row

 

CAT THREE:

TEAMS OF 2

50 calorie row

50 box jump overs (24″/20″)

50 deadlifts (185/130)

50 wall balls (20/14)

25 banded ring muscle-ups progression (seated ground to through the hole)

50 wall balls

50 deadlifts

50 box jump overs

50 calorie row

 

CAT FOUR:

TEAMS OF 2

30 calorie row

30 box step overs (20″/16″)

30 deadlifts (95/65)

30 wall balls (14/10)

10 ring rows

30 wall balls

30 deadlifts

30 box step overs

30 calorie row