WOD 12 April: I don’t like Mondays

13 Apr

The Boomtown Rats had it right…

Little bit of push-up work, with some variations to warm up the shoulders and arms, before working up to a three set max for:

Weighted Dips

5-5-5-3-3-3

Like all exercises at CrossFit London we actively scaled this workout to meet the capacity of our clients. Where folks were able to do full body weight dips, we added weight to then in the form of kettlebells to challenge them further. Where clients are working with bands to support them, we slowly reduced the support to get them working harder.

All of which was merely the preamble to the deceptively brutal workout that followed:

I don’t like Mondays

Every minute, on the minute, for 12 minutes complete each of these exercises in sequence:

  • 4x Hanging power cleans
  • 4x Front squats
  • 4x Push presses

The prescribed loading is 50% of bodyweight (scale where necessary).

Ouch.

[Note: I’ll post photos later]

3 thoughts on “WOD 12 April: I don’t like Mondays

  1. Did this one at 6:30am – started as 3 reps and after 3 sets Steve said “looks too easy – let’s have 5 reps”.

    Damn near broke me 😉

    Felt so gooood.

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