Monday, 21 August, 2017
WARM UP – MOBILITY
5 min dynamic warm-ups
5 min full body stretch and movement prep.
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Review WOD movements & scaling options.
WOD A
MONSTER MONDAY (PART 1)
AMRAP in 10 min:
200m Sandbag run (70/45)
20 Toes to bar
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Scale bag to D-ball & TTB reps down to 12-15 reps as needed.
– Rest 5 min –
MONSTER MONDAY (PART 2)
AMRAP In 10 mins:
200m Row
20 Wallballs (20/14lb)
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Scale WB weight/height/reps as needed so that at least 1 or 2 rounds can be completed unbroken.
– Rest 5 min –
MONSTER MONDAY (PART 3)
Monster Monday (Part 3)
AMRAP in 10 mins
100 Double unders
20 Burpees
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Scale DU’s to ~90s or to 150-200 single unders
Newer athletes scale burpees to 12-15 to keep moving.
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40 mins total, start by ~15 min in to class.
Start half the class on Pt 1, and half and Pt 2, then switch and complete the other. Everybody complete Pt 3 together as the last WOD.
ACCESSORY
Cooldown / Roll out / Stretch
Crossover Symmetry “Recovery”
