Sunday's WODs!

March 30, 2019

Rollin' right into our Sunday morning WODs on this beautiful weekend!

 

Sunday March 31st, 2019

 

Endurance WOD! (9am)

AMRAP in 35 minutes:

5 Hundred meter run

10 Pull-ups

15 Push-ups

20 Box Jumps 20/24

25 Calories

 

 

Crossfit (10am)

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

 

followed by…

 

One set of:

Back Squat x Max Unbroken Reps @ 87% (starting at 10:00 on the clock)

 

*Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

WOD:

 

Push, Pull, Plank!

 

5 RFT:

10 Push Press 65/95

10 SDLHP 65/95

1 minute plank

 

 

 

 

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