NEWS

MON WOD Recording: The Scotts 
MON Core + Mobility: Here

WOD

“Capacity WOD”
5 Rounds
:10 Fast Squats (get at least 8)
:10 Bottom of Squat Hold
:10 Half Squat
:10 Recovery Squats

Rest 2 Minutes

“SYLB…kinda”
100 Double Unders
21 Sit to Stands
75 Double Unders
15 Sit to Stands
50 Double Unders
9 Sit to Stands

Courtesy of Chad Vaughn + CrossFit

httpv://www.youtube.com/watch?v=AdYTSMeLU6k

WOD Guidance & Goals:
For the first workout, there is no rest between rounds. For the :10 of Fast Squats get at least 8, the right into :10 Bottom of Squat Hold  with no tension, go as low as you can go. Come up half way from the bottom and hold a :10 Half Squat and your recovery is :10 of very slow squats before the next round begins. Score for this part is total fast squats. For “SYLB…kinda” scaling for double unders will be 120/100/80 singles, 100/75/50 jumping jacks or timers. The sit to stands can be scaled to 21/21, 15/15, 9/9 squats and sit ups. Target 15 minutes. There will be a 20 minute cap.

Post Intervals to Comments.

BARBELL CLUB

Burgener Strength

5 rounds (10 minutes) – EMOM, complete:
-Odd minute: 1x split jerk behind the neck (Work up to a heavy single)
-Even minute: max rep strict chin up

GENERAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals