Sunday morning WODs!

June 12, 2016

Alright guys! Here are your Sunday WODs with a partner EWOD at 9am! It's going to be FUN. And don't forget about yoga with Sherri at 11am!

 

Sunday June 12, 2016

 

Endurance WOD (9am)

 

AMRAP in 30 minutes:

Teams of 2

21 Box Jumps

15 Calorie Row

9 Burpees

6 Calorie Assault

 

One athletes completes a 1000m Run while the other accumulates rounds and reps. Once the runner gets back from the 100m run, you switch and pick-up where your partner left off. You will have 2 scores:

1) Rounds + reps

2) Meters run

 

 

CrossFit (10am)

 

WOD:

 

Strength:

LAST DAY OF MAX WEEK!! Let’s keep those PR’s coming!

 

We recommend the following rep scheme to build up to your max:

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

1 @ 95%

1 @ 100% or NEW PR!!

 

WOD:

5 RFT:

5 1.5x Bodyweight Deadlifts

10 Ring Dips

15 K2E

 

 

Yoga with Sherri! (11am)

 

 

 

 

 

 

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