Sunday morning WODs!

September 21, 2019

Amazing turnout for the first @eleventh_element_ class this morning! Thanks so much to everyone who came out! See you next Saturday at 8:30am with Coach @loganpoirier who will be diving into the 10 dimensions of fitness as they apply to our lives.

 

And now, here are your Sunday morning WODs!

 

Sunday Sept. 22, 2019

 

Endurance WOD (9am)

 

Warm-up:
200m Run
20 Superman
10 HR Push-ups
10 Spiderman Lunges with reach
10 Reverse Scorpions

 

WOD:

 

3 RFT:
20 Calories
15 Split Jumps R/L = 1
10 Juicers (orange squeezer + v-up = 1)
5 Hundred meter run
10 Inverted Burpees
15 HSPU
20 Singles, SL Singles, and DUBs

 

*40 minute cap*

 

Goal = Sub 30 minutes (shoot for 10 minute rounds)

 

 

CrossFit (10am)

 

Warm-up:
See endurance

 

Strength:
Bench Press
5 sets of 4 reps at 75-80% 1RM

 

WOD:

 

3 rounds of 1 minute of max reps at each station. No rest between stations. 2 minutes rest between rounds
1. OH Lunges R/L = 1 55/75
2. Hollow Rocks
3. Strict Press 55/75
4. DB Renegade Row R/L = 1 20/30

 

 

 

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