MONDAY WOD February 20, 2017

19
Feb

MONDAY WOD February 20, 2017

President’s Day Hours Monday 2/20 
Normal Schedule, except the 6:30pm and 7:30pm classes are cancelled. We close at 6:30pm.

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 10 reps @ 31X1
(goal is to use the same weight used on January 3, 2017)
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds

B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10/5 Calories of Assault Bike
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.