Sunday morning WODs...

August 30, 2015

Sorry again for the late post!  But this is CrossFit...we've got to keep you on your toes!  Here are your Sunday morning WODs...

 

Sunday Aug. 30, 2015

 

Endurance WOD (9am)

 

8 min. AMRAP:

200m Run

200 Singles

 

Rest 2 minutes

 

8 min. AMRAP:

200m Row

10 OTR Hops

10 Knee Tucks

 

Rest 2 minutes

 

8 min. AMRAP

10 3JJ-ST (surprise!)

10 Lengths Side Shuffle

 

 

CrossFit (10am)

 

STRENGTH:

 

3 sets of 10 back rack lunges (from ground) increasing weight each set.  Superset with max unbroken strict pull-ups.

 

WOD:  

 

“Team DT”

5 rounds for time of:

12 Deadlifts 105/155

9 Hang Power Cleans 105/155

6 Push Jerks 105/155

 

One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  THAT is one full round, therefore our team version of DT will be 10 rounds total (5 for each partner)

 

 

 

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