Sunday FUNday!

August 12, 2017

Sunday FUNday! Here are our Sunday morning WODs!

 

Sunday Aug. 13, 2017

 

Endurance WOD (9am)

 

A) 0:00 – 10:00

1 Mile Run

Max single leg burpees in time remaining

 

10:00 – 12:00

Rest

 

B) 12:00 – 22:00

1 Mile Row

Max Box Jumps 24/30 in time remaining

 

22:00 – 24:00

Rest

 

C) 24:00 – 34:00

4 Rounds of:

200m Run

5 Calorie Bike (*sub 30 mountain climbers if all bikes are taken)

20 DUBs (sub 40 sgls)

Then, max plank hold (seconds) in time remaining

 

*Separate scores for A, B, and C

 

CrossFit (10am)

 

Strength:

 

Make up day!! Make up any of the 4 strength sessions from our CrossFit Conjugate Strength Program this week. Day #41 is coming on Monday!

 

**Please plan in advance what day you will be making up so you don’t have to waste time figuring out which day to make up. Here are all the strength sessions that we did this week:

 

MONDAY

1. 3RM Box Squat

2. 2 x 3 Box Squats @ 80% of 3RM

3. BW prisoner squat jumps x 10 x 3

 

TUESDAY

1. Front rack holds @ 140% 1RM front squat x 10sec x EMOM-8

2. Good Mornings @ 25% 1RM deadlift x 7 x 3

 

THURSDAY

1. Bottom-up Kettlebell press x 3/hand x 5

2. Weighted PVC pass-throughs

 

SATURDAY

1. Snatch Complex: 1 snatch pull, 1 snatch, 2 snatch balance @ 65-75% of max snatch, Every 90sec for 6 rounds..

2. Accessory work (refer to Friday’s or Saturday’s post)

 

WOD:

 

‘Diane goes for a dip’

 

21-15-9:

Deadlifts 155/225

Ring Dips

 

 

 

 

 

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