Sunday morning WODs!

August 12, 2018

Here are your Sunday morning WODs!

 

Sunday Aug. 12, 2018

 

Endurance Partner WOD! (9am)

 

AMRAP with a partner (alternating rounds) in 35 minutes:

15 Wall Balls 14/20

30 DUBs (sub 50 singles)

15 Push-ups

100m MB Run

 

Then, at 35:00:

AMRAP CALORIES! Each pair will get 1 rower or 1 bike and will have 5 minutes to accumulate as many calories as possible. Partners may switch positions whenever they see fit. If more than 9 pairs of athletes, have some pairs accumulate the 5 minute AMRAP of calories at the beginning and then move on to the 35 minute AMRAP.

 

 

Crossfit (10am)

 

Strength:

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

Monday:

A.

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Video demo of halting clean deadlift: https://www.youtube.com/watch?time_continue=18&v=UeZXwxiYHSA

B.

Three sets of:

Touch ‘n’ Go Power Cleans x 5 reps (as heavy as you can sustain)

Tuesday:

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

(be as explosive as possible on the ascent out of the bottom of the squat)

 

Thursday:

Three sets of:

1. 10 Alternate-grip strict pull-ups (5 each way)

2. 10 Strict Press @ 70%

3. 10 Straight-leg barbell Sit-up

https://youtu.be/F_0QJ4P0ThE

 

Saturday:

4 sets of:

500-400-300-200-100 meter row (rest half of the time it takes you to complete) OR 1250-1000-750-500-250 meter row

Then,

4 sets of:

6 Inverted Grip Bent-over row

20 second front squat active hold

 

WOD:

5 RFT:

3 Power Cleans 95/135

6 Front Squats 95/135

12 Alternating Front-Racked Reverse Lunges 95/135

100m Run

 

 

 

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