Monday’s WOD – January 25th

JAN 25th – DAY ONE/ MONDAY
Warm-up:
2 min Strapless Row
then
. 5 bike

Mobility & Dynamics
Trainers Standard

WOD Demo/ Mechanics/ Skill:

WOD/ MODERATE / MG:
CAT ONE:
8 min AMRAP:
Row 5 cals
5 GHD sit-ups
5 hip extensions

  • two min rest

8 min AMRAP:
10 double-unders
5 cal bike
50 meter sandbag run

CAT TWO:
8 min AMRAP:
Row 5 cals
5 GHD sit-ups
5 hip extensions

  • two min rest

8 min AMRAP:
10 double-unders
5 cal bike
50 meter kettlebag run

CAT THREE:
8 min AMRAP:
Row 5 cals
5 GHD sit-ups parallel or 8 ab-mat sit-ups
5 hip extensions bridges (see photo for progression)

  • two min rest

8 min AMRAP:
10 double-unders (count misses & singles)
5 cal bike
50 meter med ball run 20/14

CAT FOUR:
8 min AMRAP:
Row 5 cals
8 ab-mat sit-ups
5 hip extensions (see photo for progression)

  • two min rest

8 min AMRAP:
18 singles
5 cal bike
50 meter run

PLAY GAMES!
DODGEBALL!

Heather May Labeda's photo.