Sunday morning WODs!

August 25, 2018

Here are your Sunday morning WODs!

 

Sunday Aug. 26, 2018

 

Endurance WOD! (9am)

 

2 rounds for Max Reps of:

2 Minutes of Rowing for Calories

2 Minutes of Over-the-rail hops R/L = 1

 

Rest 2 minutes, then at 10:00:

2 rounds for Max Reps of:

2 Minutes of Biking for Calories

2 Minutes of Burpee Box Jumps 20/24

 

Rest 2 minutes, then at 20:00:

2 x 4-min. rounds of:

400m Run

Max reps Wall Ball complex*

 

Score = total reps!

 

Wall Ball Complex: MB Goblet Squat + Wall Ball + MB Deck Squat = 1

 

 

 

Crossfit (10am)

 

Strength:

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

Monday:

Every minute, on the minute, for 12 minutes:

Hang Squat Clean x 1 rep

 

Loading per minute:

1&2 = 60%

3&4 = 65%

5&6 = 70%

7&8 = 75%

9&10 = 80%

11&12 = 85%

Tuesday:

Overhead Squat with 2-sec pause

 

*Set 1 – 6 reps at 50%

*Set 2 – 4 reps at 60%

*Set 3 – 2 reps at 70%

*Set 4 – 6 reps at 60%

*Set 5 – 4 reps at 70%

*Set 6 – 2 reps at 80%

 

Thursday:

EMOM for 10 minutes, Death by:

Shoulder to Overhead at 95/135 or 60-70% 1RM

Chest-to-Bar Pull-Ups

 

Saturday:

3 rounds of:

Muscle-Ups x 3-7 reps (ring or bar) OR 5 strict chest to ring/bar pull-ups, trying to pull as high as possible + 5 muscle up transitions on low rings

10 dragon flags (https://www.youtube.com/watch?v=F9LWJq4Bc5A)

Handstand Walk x 1 length of gym (focus on maintaining tight core and straight body positioning)

 

WOD:

5 2-minute rounds of:

10 reps barbell movement (see below)

200-m row

Max-rep barbell movement (see below)

Rest 1 minute between rounds.

 

Barbell Movements:

Round 1: Power Cleans 65/95

Round 2: Front Squats

Round 3: Push Press

Round 4: Overhead Lunges

Round 5: SDLHP

 

 

 

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