Monday WOD 6/19/23

by kjones | Jun 18, 2023 | Workout of the Day |

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN at 530pm

Fitness

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace

20/15 Cal Row or 400/300 Meter Run

1 Minute Plank Hold on Elbows or 20 Step Handstand Walk

40 Double Unders or 120 Singles

20 Walking Lunge Steps

Aim

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace

20/15 Cal Row or 400/300 Meter Run

1 Minute Plank Hold on Elbows or 20 Step Handstand Walk

40 Double Unders or 120 Singles

20 Walking Lunge Steps

Sport

STRENGTH

1. Turkish Get-Ups 5 x 2 Each Side (gradually increase weight if possible)
METCON
5 Rounds at sustained pace

20/15 Cal Row or 400/300 Meter Run

1 Minute Plank Hold on Elbows or 20 Step Handstand Walk

40 Double Unders or 120 Singles

20 Walking Lunge Steps

CFOIB Kids