Monday WOD! Blog 144!

Motivational Monday’s Peeps!!! If you really want it and you work hard and never give up, you WILL achieve it. New week! A better you!!! Here is Monday’s WODS! No Te Punga missing out!
M.D.I. Of the Day: 2/15/16
Level 1: Fundamentals: Front Squats (off the rig)
15 min to build up to a heavy front squat

METCON: Body Builder Status
Stations 1 min per exercise, 1 set is both exercises which is 2 min total. 2 rounds per station before moving on to the next station
1) Strict Press, Floor Press
2) Russian KB Swings, KB Push Press
3) SDHP 65/45, Wall Balls
4) DB Front Raises, DB lateral Raises
5) Bicycles, Flutter Kicks

—–
Level 2: Warm up: Mobility: Wrist, lats, shoulder, saddle
—-
Metcon:
3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups or weight sit-ups
—-

www.crossfitmdi.com
http://www.crossfitmdi.com

Blog 144
Living, coaching, teaching & training with a PURPOSE! Goals have a beginning and an end. Purpose doesn’t. Purpose is what we live for. Live as an example peeps! I do it for my wife, daughter, family, community, students & for the man or woman out there that needs my help. Gods plan!
Today’s WOD is exactly what I need to start my Monday peeps! Try this tasty one out!

3 Rounds
2 min. 400 meter run + max dubs
1 min. Max push press 65/45
1 min. Max toes to bar, knees to elbows
1 min. Max hang snatches 65/45
Rest 2 minutes per round
—-
Intervals: 5 sets
250 meter row intervals: Max effort
Rest at least 1 minute per set
—-
4 sets of 10 GHD sit-ups
Did 3 sets max effort air assault bike burnout!
Tip: On this WOD the dubs are the make & break.
Motivation! Dedication! Inspiration! Preserving the Sexy
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Snapchat: @mr_pts
Twitter: @luisptslopez
Yelp: CrossFit MDI

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