Sunday's WODs & Strength Make-up Day

September 23, 2017

Sunday's programming...

 

**Please come prepared for 10am strength by knowing which day you would like to make up (see all strength days from this past week below

 

Sunday Sept. 24, 2017

 

Endurance WOD (9am)

 

2 RFT (*on round 2, cut all reps and runs in HALF):

800m Run

60 Calorie Row

800m Run

400 Unders

800m Run

20 Calorie Bike

 

Cash-out:

10 Burpee Pull-ups

10 Burpee Box Jumps

10 HR Burpees

 

 

CrossFit (10am)

 

Strength:

 

Make-up Day! Make up any of the 4 strength sessions that you missed this week.

**Please plan in advance which day you are going to make-up and the coach will be your guide to assist you with any movements you have questions or need clarification about.

 

Monday

A) 3 x 10 Ring Rows @ BW

B) 3 x 2sec Paused Bench Press x building to ""max"" triple

C) 6-10 Close-grip push-ups @ bodyweight x EMOM8

 

Tuesday

A) 5 x 5 Overhand deadlifts @ ~70%

B) 4 x 25 hollow rocks @ BW

C) c) 4 x 25m suitcase carry / hand @ 25-40% bodyweight

 

Thursday

A) Max effort weighted chin-up

B) CTB bent arm chin hangs x 60 sec @ BW

C) 30sec protracted high plank hold

 

Saturday

A1) BW Ring Dip hold at lockout x 20sec x 4

A2) BW Ring Dip hold in bottom x 20sec x 4

B) 4 x 6 Jefferson curls @ 15-45lbs

C) 4 x 5 3sec eccentric Dragon Flags

 

 

PARTNER WOD:

 

With a partner, complete the following for time!

*Only one person working a time. Split reps however you see fit. If doing the workout solo, cut reps in half.

 

For time:

120 DUBs

60 C2B Pull-ups

60 Hang power snatches 65/95

60 Wall Balls 14/20

120 DUBs

 

 

 

 

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