Sunday morning WODs...

August 1, 2015

Here are your Sunday morning WODs!  I'm posting nice and early so all you double-wodders have a lot of time for mental prep 👍


Sunday Aug. 2, 2015


Endurance WOD (9am)



Every 2 minutes for 14 minutes:

200 m Run

*keep splits consistent. If any split is over 2 seconds slower than the previous, a 5 Burpee penalty for each penalty second. Complete penalty at end of 14 minutes.




5 minute AMRAP:

10 KB Swings (70/53)

15 Sit-Ups

*score is total reps 


Rest 3 minutes….


7 minute AMRAP:

14 DB/KB Step-Ups (30/20)

7 Burpees

*score is total reps completed



CrossFit (10am)




5 sets of 5 HEAVY Bent-Over Rows (see description below)




AMRAP in 15 mins:


10 Barbell Push-ups 95/135

15 Squats (5 front, 5 back, 5 overhead)

20 DUBs


The Bent-Over Row:

For the classic bent over row, set your feet approximately shoulder-width apart. A medium to wide pronated (overhand, palms facing you) grip is used. With the bar on the ground placed around 6-10 inches in front of the shins, bend over and grip the bar with good posture: chest up and a neutral head and spine. You want the hips to be high and the torso to be nearly parallel with the floor. The shins will be vertical. The position is somewhat similar to the bottom of a stiff-legged deadlift. Maintain this position throughout the movement.


Raise the bar off the ground with slight hip extension while keeping the arms stiff. From this position, the bar is rowed to the lower chest/upper abdominal region by pulling through the elbows. You want scapular retraction, shoulder extension, and elbow flexion to occur in sync, but focus your attention on the midback musculature and not on the biceps.


Once reaching the torso, the bar is lowered under control back to the start position with the elbows fully extended. The bar is not rested on the floor between repetitions; it hovers slightly above the ground.


Some common mistakes seen while performing the bent over row include: using momentum and heaving the weight towards the body, going too heavy which causes the lifter to use a more upright torso position, losing neutral spinal alignment, reaching forward with the neck, pulling too much with the arms, allowing the elbows to flare outward rather than keeping them fairly tucked, and pulling too much with the shoulders without the accompanying scapular motion.





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