Let us present...SUNDAY FUNDAY!! Last day to get your key tag for checkins if you don't have one already. Mandatory check-ins start Monday! Here are your Sunday morning WODs...
Sunday April 29, 2018
Endurance WOD (9am)
5 rounds of:
1 sub-0:45 250-m row (sub 1:00 for ladies)
50 unbroken double-unders
200m Run (*run increases by 200m every round. So round 5 will be 1000m)
1 Round of superlegs! (20 squats + 20 lunges + 20 split jumps + 10 squat jumps)
If the row takes longer than 45/60 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
1 sub-1:00 250-m row (sub 1:15 for ladies)
50 unbroken singles
1 sub-1:15 250-m row (sub 1:30 for ladies)
AMRAP in 15 minutes
Back Squat (150% bodyweight for men, 125% BW for women)
Shoulder Press (70% BW for men, 60% BW for women)
Deadlift (150% bodyweight for men, 125% BW for women)
Start with 1 rep each. Increase each by 1 rep per round.
Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift. Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 15 minute clock stops.
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.
Post-WOD Assistance work:
3 Rounds of:
15 GHD Sit-ups or weighted sit-ups
10 Oblique V-ups per side
40 second 3-legged plank hold (20 seconds per leg)