Sunday's WODs!

September 15, 2019

Here are your Sunday morning WODs! Greetings from Costa Rica!

 

Sunday Sept. 15, 2019

 

Endurance WOD (9am)

 

Warm-up:

3 Rounds:

50 Unders

3 Burpees

6 Sit-ups

9 Squats

6 Spiderman Lunges with reach

 

WOD:

 

15 Burpee Box Jumps 20/24

30 Calories

600m Run

90 Unders

120 Mountain Climbers

90 Single Leg Unders

600m Run

30 Calories

15 Burpee Pull-ups

 

 

CrossFit (10am)

 

Warm-up:

See endurance

 

Strength:

 

A) Power Snatch Primer:

 

3 sets of:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

 

B) EMOM x 8 minutes:

 

Power Snatch

 

*Sets 1-2 = 3 reps @ 75% of 1-RM Power Snatch

*Sets 3-4 = 2 rep @ 85%

*Set 5 = 1 rep @ 90%

*Set 6 = 1 rep @ 95%

*Sets 7-8 = 1 rep at 95+%

 

WOD:

 

3 RFT:

21 hang power snatches

50 squats for time

Isometric hold (time equal to squat time)

 

Isometric holds:

Round 1 – Handstand Hold

Round 2 – Hollow Hold

Round 3 – Overhead Barbell hold

 

 

 

 

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