Sunday morning WODs!

July 13, 2019

Here are your Sunday morning WODs!

 

Sunday July 14, 2019

 

Endurance WOD (9am)

Buy-in: 100 Mountain Climbers

 

4 Rounds of:

200m Run

10 MB Goblet Squat Jumps

15 MB OH Lunges

20 MB Chest-to-Overhead Sit-ups

 

Pick-me-up: 100 Mountain Climbers

 

Then, 4 rounds of:

200m Row

20 Burpees

15 Box Jumps

10 Burpee Box Jumps 20/24

 

Cash-out: 100 Mountain Climbers

 

 

Crossfit (10am)

 

Strength:

Back Squats:

Sets of 5 reps starting at 50% 1RM. Ladies increase by 10lbs each set and guys increase by 20 lbs each set. Continue until you can no longer repeat 5 reps at the given weight. Should be able to do at least 4 sets, with the goal of more than 5!

 

WOD:

 

3 rounds of:

200m Run

15 HSPU (sub = HR push-ups)

 

Then, 3 rounds of:

200m Row

15 Thrusters 55/75

 

 

 

 

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