Sunday's WODs! HAPPY MOTHER'S DAY!!

May 11, 2019

Here are your Sunday morning WODs! And HAPPY MOTHER'S DAY to all those moms out there!! Feel free to bring your mom to our 9am EWOD tomorrow because there is no better way to start your Mother's Day than with a good sweat!...followed by a delicious brunch of course ;)

 

Sunday May 12, 2019

 

Endurance WOD! (9am) - moms workout for free!!

 

For time:

 

10 Burpees

Run 400Mts

 

10 Burpees

25 Ab-mat Sit-ups

Run 400Mts

 

10 Burpees

25 Orange Squeezers

50 Lunges

Run 400Mts

 

10 Burpees

25 V-ups

50 Lunges

100 DUBs

Run 400Mts

 

10 Burpees

25 Juicers (orange squeezer + V-up = 1)

50 Lunges

100 DUBs

150 Air Squats

Run 400m

 

 

Crossfit (10am)

 

Warm-up:

2 minutes of cardio

1 Length Spiderman Lunges

1 Length Toy Solders

10 Empty Bar Good Mornings

10 Empty Bar Back Squats

10 Empty Bar Snatch Grip BNT Press

Strength Part A

Strength Part B

Strength Part C

 

Strength: **Parts A, B, and C are included in warm-up (see above)

 

A) Overhead Elbow Rotations

 

20 unbroken reps with an empty barbell.

 

Notes: Isolate the elbows and rotate them slowly back and forth while keeping the wrists straight, the shoulders relaxed, and the bar in the same position overhead.

 

Demo video:

 

 

B) Overhead Elbow Rotations from Bottom Position

 

20 unbroken reps with an empty barbell.

 

Notes: Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders relaxed, and the bar in the same position overhead while sitting in your bottom position.

 

Demo video:

 

 

C) Overhead Squat

 

3 x 5 reps with an empty barbell.

 

Notes: Squat down slowly into the bottom position, stand halfway up, squat back down into the bottom position, and then stand all the way up. All squat motions moving downwards have to be slow, and all squat motions upwards have to be fast. Don't pause in the bottom position or halfway up, but pause in the top position for one strong second with the legs completely straight and relaxed.

 

D) Snatch Triples

 

Build to a heavy 3RM snatch. Then 3 x 2 reps at 90% of your 3RM.

 

Notes: Show control in the top position with the legs straight for at least one second and then drop the bar instead of taking it down or doing touch and go.

 

WOD:

 

For time:

200m Run

30 K2E

200m Run

20 T2B

200m Run

10 Pull-ups

200m Run

5 Bar Muscle-Ups

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

November 20, 2019

1/10
Please reload

Recent Posts

November 20, 2019

November 19, 2019

November 18, 2019

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

Please reload

Archive