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WOD for Monday 8-15-16

August 15, 2016

CrossFit

Monday/Short Duration

A) AMRAP in 5 Minutes

15/12 Calories Airdyne
15/12 Reps Bench Press @ 135/85

Rest 5

B) Amrap in 5 Minutes

15 KB Swings @ 24/16 (Wrists over heels, elbows/knees lock)
15 Goblet Jump Squats @ 24/16 (Below Parallel to 1″ off the ground)

Rest 5

C) Amrap in 5 minutes
15/12 Calorie Row
15/12 Ab Mat Situps

A, B and C Scored Separately.

 

Week 3, Monday

Squat x 85% x 3 x 3 (Here, Rest 3 Mins between sets. All Sets 95-100% intensity. Spotters/Safety Arms necessary)  If you have a recent 1 rep max effort, calculate 85% of that.  If you don’t have a recent max, look to something like 75-80% of your PR.

Split Squat x 8-10 x 3 (rest 90 seconds)

Glute Bridge x 8-10 x 3 (rest 90 seconds)

Back Ext x 15-20 x 3 (rest 90 seconds)

 

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4 comments

  1. A:75
    B:55 (gobble gobble was tough!)
    C: 60 (severe an cramp)
    Jason


  2. A. 96. B. 78. Goblet gobbled me up!! C. 96


  3. I think it’s officially time to post an obituary for the WOD comments and scoring at CFCB. RIP


  4. A 81
    B 90
    C 114

    Fun workout! But those Goblets can EAD.



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