top of page

Monday WOD

  • Writer: Chris Cannon
    Chris Cannon
  • Jun 20, 2016
  • 1 min read

Warm

10 Curtis P’s with barbell only *take it easy, nice and easy

X 4 with :90 Rest and stretch in between each round

Strength

3 sets @100% effort

10 unbroken thrusters

Rx- #135/95 3 min rest

F- 95/65 2 min rest

L- barbell only 1 min rest

WOD

For time:

  • 27 Thrusters

  • 5 strict pull ups

  • 21 Thrusters

  • 4 strict pull ups

  • 15 Thrusters

  • 3 strict pull ups

  • 9 Thrusters

  • 2 strict pull ups

RX- 95/65 F- 75/55 L- Bar

RX= Rope Climbs

Recent Posts

See All
Saturday 1/9/21

Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups

 
 
 
Thursday 1/7/21

Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...

 
 
 
Wednesday 1/6/21

Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...

 
 
 
Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC

Join our mailing list

bottom of page