Monday 1.14 : Told You So!

Monday 1.14 : Told You So!

Happy Monday!!!! New Woburn schedule (Evening changes only) starts TONIGHT.

Open Gym : 430-530pm
Class: 530-630pm
Class: 630-730pm

Every day is the same schedule in terms of class times. Classes themselves will be different night by night pertaining to CrossFit and Sweat/Strong.

 

 

MONDAY

CrossFit

Strength : Deadlift
– warmup for 5 minutes for sets of 2-3
then 4-4-4-4 in exactly 10 minutes, heaviest able
then 3-3-3 in exactly  7 minutes

WOD: 3 Rounds
30 Walking Lunges (15/15)
20 Hang Power Snatch 95/65
30 Air Squat
– immediately after last round perform
30 Bar Facing Burpees

S: 20-15-20, 20, 75/55
L1: 95/65

Rx+: 115/75

 

Sweat

Core: 10m AMRAP
5 Jumping Pull-up
10 Plank Push-ups
15 Russian Twists (each side)
20 Hollow Rocks

 

Conditioning:  15m AMRAP
30 Walking Lunges (15/15)
20 KB Swings 53/35
30 Air Squat
10 Situps

 

The Program

1. Strength and WOD

2. EMOM 12m
2 Clean and Jerk, building heavy

3. 30s on 30s off for 5m
Overhead Squat 135/95

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