Monday WOD – 011617

Register for The Open

MLK Day Schedule
We will have a regular schedule for Monday, except NO 5am class!

WORKOUT OF THE DAY

Wellness
1. DB Muscle Snatch: 8-8-8-8

2. Five rounds for time:
80 Single unders
14-12-10-8-6 Push jerks at ascending weight.

65/45, 85/55, 95/65, 115/75, 135/95

Fitness
1. DB Muscle Snatch: 8-8-8-8

2. Five rounds for time:
40 Double unders
14-12-10-8-6 Push jerks at ascending weight.

95/65, 115/75, 125/85, 135/95, 155/105

Performance
STRENGTH
DB Muscle Snatch: 8-8-8-8

METCON
Five rounds for time:
60 Double unders
14-12-10-8-6 Push jerks at ascending weight.

115/85, 135/95, 155/105, 165/115, 185/135

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Standard Push Ups: 7-10 reps x 3 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Basic Ring Swings/ Towel Drill: 10 reps

2. Strength: (Complete all rounds of each exercise before moving on to next exercise)
Maltese Push Ups- Version 1: 15-20 reps x 4 rounds
Pike Ups:: 10 reps x 3 rounds
Straddle Ups: 10 reps x 3 rounds
Weighted Maltese Raises: 10-12 reps w/ 10 sec hold x 3 rounds (**very light dumbbell)
Side Plank Reach Through: 20 reps each side x 3 rounds
Dip-Tempo Negative + Bottom Pause (P-Bars): 5 sec descent, 5 sec pause x 5-7 reps

3. Handstands
Overhead Plate Shoulder Rocks: 10-15 reps x 3 rounds (**find appropriate weight for skill level)

4. Stretch: (Breathe Deeply Throughout)
Standing Pike Stretch w/ Weight: 30 sec hold x 3 rounds