Sunday's WODs!

January 12, 2019

Hey hey CFD athletes! Here are your Sunday WODs!

 

Sunday Jan. 13, 2019

 

Endurance WOD! (9am)

 

Buy-in: 2 mile run…yup!

 

Then:

 

5 Rounds of:

10 Calories

10 Suspended knee raises (from rings)

10 Marching Lunges

10 Push-up Shoulder Taps (Push-up, tap left, tap right = 1)

 

Cash-out:

200 DUBs … yup!

 

 

Crossfit (10am)

Strength:

Wendler Week 2, Day 2

 

DEADLIFT

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

 

Assistance:

3 x 8/leg Single Leg Deadlifts

3 x 10 Straight-leg Incline Hip Thrust 

 

 

 

WOD:

 

1-2-3-4

Muscle-ups

Squat Clean + Front Squat 95/135

 

4-3-2-1

Squat Snatch + Overhead Squat 95/135

Rope Climb

 

 

 

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