Sunday morning WODs...

August 19, 2017

Here are your Sunday morning WODs!

 

Sunday Aug. 20, 2017

 

Endurance WOD (9am)

 

100 seconds at each station, 20 seconds transition between stations, 3 minutes rest between rounds:

A) 30 second wall sit + max DUBs

B) Row for calories

C) 400m Run +max burpees

D) Bike for calories

E) 200m Run + max box jumps

F) Rounds of 10 Mountain Climbers + 5 squat jumps

 

Score = total DUBs + calories rowed + burpees + box jumps + rounds of MCs/squat jumps

 

CrossFit (10am)

 

Strength:

 

Make up day!! Make up any of the 4 strength sessions from our CrossFit Conjugate Strength Program this week. Week 12 of 12 starts tomorrow!!

 

**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

A) Week 5 weight (5RM with 3s pause) Back squat with 2 second pause squat x 2 x 4

B) 5 x 5 seated box jumps @ 2 inches below heaviest jump in the program

 

TUESDAY

A) Back rack holds @ 130% 1RM back squat x 10sec, every 90sec for 6 rounds

B) Good morning to squat @ 30% 1RM back squat x 5 x 3

 

THURSDAY

A) Cossacks lunge x 5/side x 2

B) Reps 1-2: 3 sec pause, Reps 2-4: no pause. Back Squat at 80% Monday's weight (EMOM-9)

 

SATURDAY

A) Snatch Complex: 1 snatch pull, 1 snatch, 1 snatch balance @ 60-70% of max snatch, Every 90sec for 6 rounds.

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

 

WOD:

 

4 RFT:

10 Deadlifts

10 SDLHP

10 Floor Press

10 Floor Wipers

 

RX = 75/115

 

 

 

 

 

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