Monday WODS

Pre WOD
Spend 8:00 Warming Up for heavy singles.
Examples:
3x 10 Band Good morning, then:
3×3 Deadlift with Barbel at lighter load, working up to a heavy single.
Then
Work up to a heave single, then:
WOD
Rx+/Rx
5×1@ 85-90%1rm Rest 2.5-3minutes between sets.

RxM
5×5 @ 65-70% 1RM

RxM+
3×10 @ 35% 1RM (35-55lbs)

Then:
EMOM 10:00
Rx+/Rx
Even minutes 25 Wall Ball 20/14lb
Odd minutes 20 toe to bar

RxM
Even minutes 15 Wallball 14/12lb
Odd minutes 15 toe to bar

RxM+
Even minutes 25 air squats
Odd minutes 20 Sit Ups

Then;
Rx+
50 Strict Pull Ups + 50 Push Ups
Rx
25+25
RxM
15+15 Assisted
RxM+
15 Ring Row + 15 Knee Push Up

9:30 WOD and Daycare at Holladay

Challenge: Tabata Deck Squats.
Wod: “Med Ball Monday”
50-40-30-20-10
Wall Balls 20/14#
Russian Twists
Box Step Ups 20/16#
400m Run w/ Med Ball

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