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Monday WOD 10/9/23

by | Oct 8, 2023 | Workout of the Day |

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

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)

STRENGTH
4×6 Front Squats into Max Seated Banded Abductions.

Rest 90 Sec between Sets.
WOD
20 min. CAP
12 Shuttle Runs
10 Burpees
10 Squat Cleans (135/95lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
8 Squat Cleans (155/105lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
6 Squat Cleans (185/135lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
4 Squat Cleans (205/145lbs.)
Immediately into;
12 Shuttle Runs
10 Burpees
2 Squat Cleans (225/155lbs.)