Mitchell Mid Monday WOD
Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) For Time-50.40.30.20.10 Double Unders, GHDSU or Abmat Sit-Ups, KB Swings 32/24kg (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Strict Handstand Push-up Progressions (B) For Time-5 Round Sprint 1min Recovery between rounds 10 Strict or Kipping HSPU, 15 C2Bar, 20 OHS@30% (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 12min Amrap-15 T2Bar, 15 Squat Snatch@50%, 13 T2Bar, 13 Squat Snatch@60%, 11 T2Bar, 11 Squat Snatch@70%, 9 T2Bar, 9 Squat Snatch@80%, Max T2Bar, Max Snatch@90% (C) Optional 20rm Back Squat (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Ring Muscle Up Progressions&One Legged Squat Progressions (B) For Max Muscle Ups-20min Amrap 20 One Legged Squats, Run 400m then 1 attempt at Max Ring Muscle Ups (C) Hollow Rocks & Superman Rocks Technique and Practice (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) In Teams of 2 CFSE L.I 5.4.3.2.1 min Intervals 1:1 Work/Recovery 10 Thrusters@43/30kg, 10 Wallballs 13/9kg, 10 Box Jumps 24/20". Athlete A completes 5min Interval then Athlete B. This pattern continues until all intervals are completed (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance L.I TBA
Saturday 8am till finish-Catch Up & Open Box
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