MONDAY WOD 5/4/15

3
May

MONDAY WOD 5/4/15

20150428_191713

 

CrossFit WOD
DYNAMIC WARM UP

400m Run w/slam ball
Mobility
Bodyweight Warm Up/Movement Prep-Coach Choice
SKILL: Snatch (Burgener Warm Up-Coach Led on counts of 3)

STRENGTH
EMOTM for 7 Mins:
3 Power Snatches + Overhead Squat  @ 70% of 1RM Snatch
(warm up at about 55%-60% before going into the 7 mins EMOM)

METCON
21-18-15-12-9-6-3

Overhead Squat  (115#/85#)
Burpee over Barbell

*30 Double Unders after every set of movements.

*15 Min Cap.

 

 

Boot Camp WOD
CONDITIONING WOD #1
20 Min AMRAP

5 Ring/Bar Dips
10 Wall Balls
15 KB Russian Swings

*at the 4, 8, 12, and 16 min marks, spend that minute holding PLANKS!

CONDITIONING WOD #2
Tabata:
20 seconds Squats and 10 sec Squat Holds
-1 Min Rest-
20 seconds Abx Sit Ups and 10 seconds Plank Holds (any kind)