MONDAY WOD August 19, 2019

18
Aug

MONDAY WOD August 19, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds

Followed by…

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)

Then…

CrossFit Games Open Event 18.1
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

CrossFit WOD
FITNESS

Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds

Followed by…

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)

Then… Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Single-Arm Dumbbell Hang Clean & Jerks
14/12 Calorie Row