Sunday Funday!

May 2, 2015

Get out your note pads...it's time for Build-a-WOD at 9am tomorrow!!  Here are your Sunday WODs...

 

Sunday May 3, 2015

 

Endurance WOD (9am)

 

A) Choose one of the following:

- Running

- Rowing

- Jump Rope

 

B) Choose one of the following:

- Sit-ups

- Push-ups

- Squats

 

C) Choose one of the following:

- Sandbag

- Slam Ball

- Kettlebells

 

…write down your selections and bring to class.  Your rep scheme will be revealed after all your selections have been submitted.

 

 

CrossFit (10am)

 

STRENGTH:

 

POWERLIFTING GOAT

 

Pick the power lift that you are weakest at (deadlift, bench press, or back squat) and build up to a 3RM

 

WOD:

Powerlifting Mania!

 

Part 1)

3 minutes to:

Run 400m

AMRAP Back Squat 115/185

 

1 minute Rest

 

Part 2)

3 minutes to:

Row 400m

AMRAP Bench Press 85/185

 

Part 3)

3 minutes to:

Complete 50 DUBs (or 120 singles) AND 

10 Over-the-bar Burpees

AMRAP Deadlifts 155/225

 

Part 4)

3 minutes to hold weighted wall sit for as long as possible!  You will be holding a 10/20 lb DB straight out in front of you.  You CANNOT bend your arms! Every 15 seconds counts as 5 bonus reps to be added to your score (max 40 bonus points)

 

SCORE = total reps + bonus points

 

**REST 2 minutes in between sections**

 

 

 

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