Monday WODS and “One long Mo-fo”

Pre WOD
Double Under Practice, time cap is 6:00
If you have got them, work on this!

100, 75, 50, 25
The goals is to complete the sets with no mess ups, do not move on the the next set unless your fully complete each set with no mess ups.
Star = pass, sad face = fail.


The goal today is to get as much work in as you can in 40:00.  Our friends her in Australia are doing similar work, so we decided to go with the flow.  Both Tommy and I are in Manly Beach, Australia hanging out with the crew from WOD tours and CrossFit North Head.  We are exposed to a different set of tricks over here and they are great!  Feel free to check out a little about what they do:

WOD
5 Rounds
200m Run or Ski or Row
10 Split Jumps
5 Jumping Pull Ups
4 Rounds
200m Run or Ski or Row
10 Box Steps 24/20″
5 Burpee
3 Rounds
200m Run or Ski or Row
10 Box Jumps
5 HSPU or :20 HS Hold or 5 Push Press with KB

If you complete all of the work, alternate every :30 with sit ups and plank holds until the clock hits 40:00

Post WOD
Stretch! Recovery for your next day of training!

You can mix and match your 200m work with switching back and forth, the goal today is to find a pace that you can maintain for 40 minutes and to work as hard as you can at that pace!
9:30 WOD and Daycare at Holladay GymChallenge
On the min. for 7min (think heavy)

3 Deadlifts
2 Hang Cleans
1 Front Squat
WOD
7rds for time
7 Pull-Ups
7 Push-Press 95/65#
7 Box Jumps 24/20

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