Monday Madness

Feb 4th, 2019

Category: CrossFit

Monday Madness

Andrew: Current Status – Beast Mode

Warm-up
2 Minutes Max Cals
Assault Bike/Ski Erg
*Sub Row or Air Runner here if necessary

Then:
2 Rounds
:30 on/:15 off
1. Kettlebell Lunges
2. Kettlebell Swings
3. Goblet Squats

Midline Madness
2x Through
40s Work: 20s Rest
1. Plank-ups feet on meball
2. Jack Knives w medball
3. Russian Twists
4. Knee Tucks feet on mball

WOD
30s work: 15s Rest x6
1. Ski Erg
2. Kettlebell Lunges (2,1.5)
3. Assault Bike
4. Kettlebell Swings
5. Wallballs

Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.

Score= Total Reps

Level 2- (1.5,1)
Level 1- (1,0.75)

Extra Work
12:00 Ascending Ladder
3 Strict Handstand Push Ups
100’ Farmer’s Carry (2/1.5)
HSPU go up by 3s Farmer’s carry stays the same

ADV- Deficit (4”/2”)
Scaled – Kipping or use and abmat for strict

Conditioning/Bootcamp (6:30 in Southie Green/4:45 in Southie Orange)
Tabata Stations 20s Work:10s Rest x8
Rest 1 Minute after each round

  1. Row
  2. Burpee
  3. Bike
  4. Double Unders
  5. Ski Erg/air runner for bootcamp

Score= Sum of lowest reps in each movement

 

DISCUSSION 4 Comments

  1. Joel Carpenter 02/05/2019 at 2:26 pm

    WOD: 228 RX (Russian swings)

    Lunges with that 70# bell are no joke .

  2. Ryan Gould 02/05/2019 at 3:00 am

    WOD: 239 Rx

    *air lunges on last few rds of KB lunges after banging my knee

  3. Trevor 02/05/2019 at 12:55 am

    DL: #295 across
    2×5, 4×3, 5×1

    4 rounds not for time
    4 bag over shoulder (#150)
    Row 300m @2:00 pace to limit recovery

    13/16 on the bag.

    GHD
    3×10 no weight
    3×10 w/ #14 medball

  4. Sean Flannery 02/04/2019 at 11:27 am

    WOD: 359 Rx