Monday WOD 12/9/24

Monday Schedule: 6am/8am/9am/530pm WOD – Bootcamp 7am – SPIN 530pm

Fitness

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %

2 x 2 @ 85%

One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Aim

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %

2 x 2 @ 85%

One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

Sport

Strength
Back Squat (Accumulation)
2 x 2 @ 75%

2 x 2 @ 80 %

2 x 2 @ 85%

One Last Set Max reps at 85%
WOD
AMRAP 18 Minutes
11 Power Cleans (135/95)
11 Burpees Over Bar
11 Deadlifts (135/95)
11 Pull Ups

CFOIB Kids