Monday’s all about the glutes

Feb 17th, 2019

Category: CrossFit CDR

Monday’s all about the glutes

Starting Monday you will now be able to log on to your triib app and enter all your scores. Just click the date and select the workout and boom! Tracking workouts and weights are important for anyone that is looking to improve. 

“If you don’t know where you have been, how do you know where to go?” -Unknown Author

Monday, Feb-18-2019
warm up: EMOM 10
Row 250-even
5 x5 BS
Start first set at 80% and try
to increase in load
Accessory Work
3×10 Step back Lunges HAP
3×10 Single Leg DL HAP
3×15 Weighted V ups


Tuesday, Feb-19-2019
Warm up: EMOM 10
5 Pullups
10 Pushups
15 Air Squats
Tuesday 20’s BS 75%
or plus 15/10 from last time
WOD: “Diana-Beth”
Deadlifts 225/155
Ring Dips


Wednesday, Feb-20-2019
Stretch hips, quads, then
activate for warm up
“Super Death Race”
10 Rounds for TIme
15/10 Assault
10 Burpee to 1′ target


Thursday, Feb-21-2019
Warm up: Pullup Dip Complex
Buy in 100 DU
then 5 rounds for time
Sprint 400/350m row
resting 1 min between
Cash out 100 DU


Friday, Feb-22-2019
 Thursday 5pm announcement will be made on games site.
Open WOD 19.1


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