Reminder! Monday’s Beginner WOD is the same WOD as Sunday’s Beginner WOD. Please read the
Beginners WOD Programming Note if you missed the update.
A. Back Squat 5×2
B. Good Morning 3×10
“Fight Gone Bad!”
Three rounds for reps of:
Hang Power Clean (75/53)
Box Jumps (24/20)
Push Press (75/53)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “”rotate””, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Warm up A (Gymnastics)
Part A. Blocks at Below the Knee: Snatch Pull+Snatch+Snatch Balance
(5 sets at up to 90% max snatch)
Part B. Blocks at Below the Knee: 2-3 reps Squat Clean every 60 seconds
(6-7 sets at 75-80% of your Clean Max)
Part C. 4 rounds of:
3:00 min to Row 500m (all out effort) – rest the remainder of the 3:00
1:00 ME Ring Muscle-Ups
The next Endurance classes are Wednesday, September 24th.