Hey Hey Sun Day! Here are your Sunday morning WODs...

October 22, 2017

Sunday Oct. 22, 2017

 

Endurance WOD (9am)

 

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

 

Cindy = 5 pull=ups + 10 pushups + 15 squats

 

 

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 12 Ring Rows @ BW

B) 10 x 3 1sec paused bench press at 95% of 3R

 

Tuesday

C) 5 x 5 Good Mornings @ 35-95/65-155lbs

D) 4 x 25m OH carry @ 25/35 (per hand)

 

Thursday

A) 3 x 12 Close-grip bench press @ 65% 3RM

B) 5-10 sets of Skin-the-cat

 

Saturday

A) 15sec FALSE GRIP dead hang holds x EMOM5

B) CTB bent arm chin hangs x 70 sec @ BW

C) 30sec protracted high plank hold

 

WOD:

 

Abs and pulls…a variation of Friday’s chipper…

 

For time:

60 Ab-mat Sit-ups

50 T2B

40 Hollow Rocks

30 Pull-ups

20 Strict Pull-ups

10 Bar Muscle-ups (sub = 2:1 Bar dips)

 

 

 

 

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