Sunday WODs - 9/21/2014

September 21, 2014

Your Sunday WODs...don't forget your jump rope for the endurance WOD!!  Time to perfect those DUBs!

 

Sunday Sept. 21, 2014

 

Endurance WOD (9am)

 

Skills: Jump rope skills and DUBs practice

 

Then…

 

EMOM for 5 minutes – 20 DUBs (or 30 secs of DUBs attempts)

 

3 RFT:

50 Singles

40 Backwards Singles

30 Split Jumps

200m Run

10 Calorie Row

 

CrossFit (10am)

 

Strength: 15 minutes to find your 1RM Strict Press

 

Then, EMOM for 5 minutes – 3 strict press @ 80-85% 1RM

 

15 minutes to run 400m then AMRAP:

5 KB OHS (right arm) 26/35

5 KB OHS (left arm) 5 STRICT Pull-ups

5 Deck Squats

5 Juicers

 

 

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