Monday WOD
A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
CW: 115# FS (he siad it was too much weight), 35# DB SAP
LW: 65# FS, 20# DB SAP
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
CW: 115# FS (he siad it was too much weight), 35# DB SAP
LW: 65# FS, 20# DB SAP
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 StrictPull-Ups Push-Ups
Minute 3 – 15 Box Jump-Overs
CW: 75# Thrusters, did Step-ups with 15# DB's
LW: 55# Thrusters, did BJO's, as prescribed. But needed one more minute to get all rounds in within the 24 mins.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict
Minute 3 – 15 Box Jump-Overs
CW: 75# Thrusters, did Step-ups with 15# DB's
LW: 55# Thrusters, did BJO's, as prescribed. But needed one more minute to get all rounds in within the 24 mins.
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