Sunday's WODs!

December 15, 2018

Here are your Sunday morning WODs!

 

Sunday Dec. 16, 2018

 

Endurance WOD! (9am)

 

AMRAP in 40 minutes:

1000m Row

50 Wall Balls 14/20

30 Torso Twists

200m MB Run

500m Row

50 Step-ups with MB 20/24

30 MB Sit-ups (chest to overhead)

200m MB Run

 

GOAL = 2 rounds!

 

 

Crossfit (10am)

 

Strength:

Make up day! Make up any of the 4 strength sessions that you missed this week (see below)

 

Monday:

A) Single leg deadlifts - 3 x 7/leg, increasing in weight each set (start light)

B) Bulgarian split squats with back leg on med ball - 3 x 10/leg

 

Tuesday:

EMOM for 4 minutes:

2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

EMOM for 4 minutes:

1 Clean Lift-Off + Squat Clean @ 70-80% of 1-RM Clean

EMOM for 4 minutes:

1 squat clean @ 80-90%

 

Thursday:

A) Barbell bentover Row (overhand grip) - 3 x 10 reps

https://www.youtube.com/watch?v=NZAI8QuO0N4

B) Ring Dip + Suspended leg raise - 3 x 8 reps

C) BACH - 3 x 20 sec

 

Saturday:

Overhead Squat

*Set 1 – 5 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 4 reps @ 90+%

 

Superset each set of squats with same number of reps and weight of snatch grip high pull

 

WOD:

Buy-in: 400m Run

Then, 10 rounds of:

10 Renegade Row 20/30

10 Single arm DB Overhead Lunges (alternate arms each round)

Cash-out: 200m Farmer’s Carry w/DBs

 

 

 

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