Monday WOD 7/15/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Ski 100m

Bike 10 cals

12 tabata rds

5 Dislocates

5 Banded OHS

5 Burpees

20 Single unders

20 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Childs pose

Push-up to Down Dog

Calf stretch

Hold bottom of the dip

Hang from bar


30 sec

Wall stretch with KB

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Ankle stretch

Squat hold

Chest stretch


10 Plate squats

Monthly Challenge

Toes 2 bar 5×5


Overhead Squat

Push up into the bar

Keep weight in your trap’s and upper back

Drive hips back

Keep weight in your heels

Keep chest up

Full depth squat

Drive knees out on the way up


Overhead Squat (5×3 Go heavier then last week )


DU/OHS (Time)

3 rds

75 Double-unders

15 Overhead Squats 135/95

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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