Sunday's WODs!

January 6, 2019

Here are your Sunday WODs!

 

Sunday Jan. 6, 2019

 

Endurance WOD! (9am)

 

1000-800-600-400-200:

Meters of running or rowing

 

50-40-30-20-10:

Box reps (see below)

Mountain Climbers

1 minute plank hold

 

Box reps:

50 Box Jump Overs 20/24’

40 Weighted Step-ups (any 20/30lb object) to 20/24’

30 Deck Squat Box Jumps 20/24’

20 Weighted Step-ups (different 20/30lb object) to 20/24’

10 Burpee Box Jumps 24/30’

 

 

Crossfit (10am)

 

Strength:

 

Week 1, Day 3

 

Bench Press

5 reps @ 65%

5 reps @ 75%

AMRAP (5+) @ 75%

 

Technique review:

 

 

Assistance:

3 x 8 dips with 1 second pause at the top and the bottom

3 x 10 Lunge and Press per leg

 

WOD:

 

“Get A Grip”

 

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

 

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout (except for T&G prior to deadlift and squat clean). The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

 

*Scale appropriately!! There will be a 25 minute CAP for this workout. If you are performing the workout without a partner, complete 50 reps of the above complex and run 200m every time you break.

 

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