Sunday's WODs!

July 20, 2019

Sunday Funday!! Wish Coach Rebecca Campbell, Emily and Luis Negron good luck in the Chicago Rock n Roll half marathon tomorrow!! 🏃‍♀️🏃‍♂️🏃‍♀️

 

Here are your Sunday WODs!

 

Sunday July 21, 2019

 

Team Endurance WOD (9am)

 

For time, in teams of 2:

 

800-600-400-200m

MB Run (together) 14/20

 

60-50-40-30:

Alternating Box Jumps 20/24

Burpee Plate Jumps 25/35

MB Partner Sit-ups

 

Cash-out: 1 mile row (1 rower per team)

 

*1 athlete working at a time on everything except the runs. Partners will be alternating reps on the box jumps and MB Sit-up tosses

 

 

Crossfit (10am)

 

Strength:

 

2 sets of:

5 Single-Arm Ring Row per arm

10 Strict Press @60-65% 1RM

5 Weighted single leg squats from box per leg (try to tap heel to floor but all weight should remain on supporting leg on box)

 

WOD:

 

3 sets for times of:

20 Burpee Box Jump-Overs 20/24

10 Unbroken Ground to Overhead

Max Unbroken Wall Ball 14/20

Rest 2 minutes

 

*Set 1 – 65/95

*Set 2 – 85/125

*Set 3 – 105/155

 

Record the time to complete each set along with your max rep wall balls for each set. A set of wall balls terminates if you drop, pause or hold the wall ball at any point during the set.

 

 

 

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