Monday WOD – Prepare for DOMS!

31 Aug
0

CrossFit WOD

A) Mobility

Hip Capsule - 2 mins each side

Couch Stretch - 2 mins each side

B) Warm Up

20 x Squats

15 x Jumping Lunges 

10 x Wall Balls

15 x Jumping Lunges

20 x Squats

C) WOD

Every minute, on the minute, for 30 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (35/25kg)

Minute 2 – 15-20 Unbroken Wall Ball Shots (9/7kg)

Minute 3 – 10 Toes to Bar (sub 15 x V-ups)

D) Core

Three sets of:

Barbell Rollout/Plank Walkout x 6-8 reps

Rest 15 seconds

Weighted Plank x 60 secs

Rest 15 seconds

E) Power Hour

Every two minutes, for 10 minutes (5 sets): Muscle Snatch x 1 rep (building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets): Power Snatch x 1 rep (building over the course of the 5 sets to a heavy single)

immediately followed by…

Every two minutes, for 10 minutes (5 sets): Snatch x 1 rep (building over the course of the 5 sets to a heavy single)

HIIT WOD

A) Warm Up

20 x Squats

15 x Jumping Lunges 

10 x Wall Balls

15 x Jumping Lunges

20 x Squats

B) WOD

Every minute, on the minute, for 25 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (35/25kg)

Minute 2 – 15-20 Unbroken Wall Ball Shots (9/7kg)

Minute 3 – 10 Toes to Bar (sub 15 x V-ups)

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