Sunday morning WODs!

October 5, 2019

Here are your Sunday morning WODs!

 

Sunday Oct. 6, 2019

 

Endurance WOD (9am)

 

Warm-up:

2 minutes of cardio

2 lengths of mobility

10 Deck Squats

10 HR Push-ups

10 Two-Taps

Group Stretch

 

WOD:

 

For time:

1 mile row

50 DB Step-ups 35/50 (no resting DBs on boxes)

40 Burpees

30 Single leg Deck Squats

20 Push-up Shoulder Taps

1 minute plank hold

1 mile run

 

 

CrossFit (10am)

 

Warm-up:

See endurance, then grab an empty barbell and get started on the snatch work below…

 

Pre-Strength Snatch work:

 

From 0:00-10:00:

 

3 sets of:

3 Sott’s Press

3 Muscle Snatch

3 (Snatch Push Press + Overhead Squat)

 

Start with empty bar and increase as skill/strength level permits.

 

Then, at 10:00:

 

Strength:

 

Every 90 seconds for 3 sets:

Hang Snatch x 2 reps @ 75-80%

 

Then, at 15:00

 

EMOM for 3 sets:

1 Snatch at 80-85%

 

WOD:

 

3 x 5 minute AMRAPs:

600m Run/Row/1.5K bike

 

Max reps of:

Round 1: Front Rack Lunges 65/95

Round 2: SDLHP 65/95

Round 3: Thrusters 65/95

 

 

 

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