MONDAY WOD February 11, 2019

10
Feb

MONDAY WOD February 11, 2019

Let the Monday Gainz begin!


CrossFit WOD
PERFORMANCE

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

CrossFit WOD
FITNESS

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches

BootCamp WOD
INTENSITY

A.
AMRAP 8:
21-15-9
Calorie Row 
Push-ups 

-REST 2:00

B.
AMRAP 8:
21-15-9
DB Power Cleans
DB thrusters 

-REST 2:00

C.
AMRAP 8:
21-15-9 Ring Rows
42-30-18 Double unders /Singles