A Sunny Sunday morning!

July 21, 2018

It was a HOT one today! Please make sure you are all bringing your water bottles and staying hydrated during your workouts! Here are your Sunday morning WODs...also, don't forget about Day #5 of Coach Sarah Mc Rae's Progressive Perfection Program. Everybody has made outstanding improvements so far, and you will all reap the benefits of your hard work next week when you achieve your new PRs!

 

Sunday July 22, 2018

 

Endurance WOD (9am)

 

Complete 3 x 10 minute intervals of the following.

Score = max unders.

 

20 Calories

30 Push-Ups

40 Sit-Ups

50 Air Squats

600m Run around block

Max unders

 

Rest 3 minutes in between rounds

 

 

Crossfit (10am)

Strength:

Make up day! Make up any of the strength sessions that you missed this week:

Monday:

5 sets increasing in weight each set, building to a heavy set:

 

5-4-3-2-1:

Front Squat + Thruster

 

Use racks if needed.

 

Tuesday:

EMOM for 10 minutes:

5 Deadlifts at 75% 1RM

 

Thursday:

1. 3x5 Strict T2B

2. 3x6 Pendlay Row (2 seconds up, hold for 2, 2 seconds down)

3. 3 x 8/arm bottom up KB Press

 

Saturday:

Strict Overhead Press

* Set 1 – 5 reps @ 80-85%

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

* Set 5 – 1 rep @ 100-105%

 

*Complete same rep count/load as strict press of Overhead Squats after each set (lighten up if needed based on mobility, but strive to keep weight the same)

 

WOD:

 

25-20-15-10:

Bench Press 75/155

24 Foot Handstand walk

KB SDLHP 53/70

24 Foot Marching Goblet Lunge

 

 

11am - Progressive Perfection Program (Week 5)

 

 

 

Please reload

Featured Posts

Camp FUNdraiser Event!

January 25, 2020

1/10
Please reload

Recent Posts

January 25, 2020

January 25, 2020

January 24, 2020

January 23, 2020

January 22, 2020

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

Please reload

Archive