Sunday's WODs!

October 12, 2019

Here are your super fun Sunday WODs! Reminder - no Open performances during class time. If you want to schedule a time on Sunday with one of our coaches, please let them know in advance. Scores are due by Monday at 8pm so you still have lots of time!

 

Sunday Oct. 13, 2019

 

EWOD (9am)

 

Warm-up:

2 minutes of cardio, then 2 rounds of:

2 lengths of mobility (outide)

10 Sit-up Angels

10 second hurdler’s stretch on each side

10 Reverse Scorpions

10 Air Thrusters

 

WOD: With or without a partner, complete:

 

Partner version:

*BOTH PARTNERS WORKING AT THE SAME TIME, EXCEPT ON THE CALORIES

 

Buy-in:

500 Unders

30 Calories

1 mile run, together

30 Calories

500 unders

 

Then:

3 Rounds of:

20 Synchronized Wall Balls 14/20

20 MB Partner Sit-ups (*both partners will complete 20 situps, however each partner will only be completing 10 holding the MB)

 

Cash-out:

100 Synchronized OH Lunges w/ plate 25/35

 

 

INDIVIDUAL VERSION:

 

Buy-in:

250 Unders

15 Calories

1 mile run

15 Calories

250 unders

 

Then:

3 Rounds of:

20 UNBROKEN Wall Balls 14/20

20 MB Sit-up and Toss to wall (feet must stay 1 foot away)

 

Cash-out:

100 OH Lunges w/ plate 25/35

 

 

CrossFit (10am)

 

Warm-up:

2 minutes of cardio, then 2 rounds of:

5 jumping pull-ups

10 HR push-ups

10 Empty bar Hang Muscle Cleans

5 Empty bar front squats

 

Strength:

 

Every minute, on the minute, for 15 minutes:

Hang Clean

*Sets 1-3 – 5 reps at 50% of 1-RM Clean

*Sets 4-6 – 4 reps at 60%

*Sets 7-9 – 3 reps at 70%

*Sets 10-12 – 2 reps at 75-80%

*Sets 13-15 – 1 rep at 80-85%

 

WOD:

 

5 RFT:

3 Muscle Ups (ring or bar)

6 HSPU

12 KB Snatches 53/70

 

 

 

Please reload

Featured Posts

Saturday morning WODs and Eleventh Element!!

December 13, 2019

1/10
Please reload

Recent Posts

December 13, 2019

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

Please reload

Archive