top of page
Search
  • Coach Rob

WOD for Monday 190225


If you haven’t completed or wish to re-do Open WOD 19.1, you may prepare and do that during any class that ends prior to 6:00 p.m.

For those who’ve completed 19.1:

FULL SEND

3 Rounds: 50 Double-Unders 5 Rope Climbs 50 Double-Unders 15 Thrusters (135/95) 

STRENGTH

0-7:00

Build to a heavy Pausing (3 sec in the bottom) Overhead Squat

7:00-15:00

Back Squat 

5 reps @ 72% 1RM Back Squat

4 reps @ 77% 1RM Back Squat

3 reps @ 82% 1RM Back Squat

1 rep @ 86% 1RM Back Squat

1 rep @ 89% 1RM Back Squat

1 rep @ 92% 1RM Back Squat


33 views0 comments

Recent Posts

See All

BOY MEETS WORLD 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air Squats S

8:30 Class “Team Deathmatch” In Teams of Two: 3 sets 3 min max cal bike 200ft plate pinch carry 25/15 (have to do 50 ft unbroken before switching) 100ft single DB OH walking lunge 50/35 3 sets 3 min m

Another shameless plug...in case you forgot or didn't see it yesterday, please go to Google, look up Elevated CrossFit and give us a great review! Thank you in advance! BAD BLOOD Open 14.4 AMRAP 14 Mi

bottom of page