Sunday morning WODs!

October 19, 2019

Here are your Sunday morning WODs! If you are planning on doing 20.2 at some point tomorrow, you must make sure you are not interfering with the scheduled classes and also make sure you talk to a coach about judging ahead of time. Thanks!

 

Sunday Oct. 20, 2019

 

EWOD (9am)

 

Warm-up:

400m Run

10 Spiderman Lunges w/reach

10 HR Push-ups

10 Can-Openers per side

10 Leg Swings per side

Then, group stretch!

 

WOD:

 

Buy-in: 800m Run

 

Then, 5 Rounds of:

20 Mountain Climbers

20 Push-ups

20 Lunges

10 Hollow Rocks

10 Single Leg V-ups

10 Deck Squat Jumps

 

Cash-out: 800m Run

 

 

CrossFit (10am)

 

Warm-up:

See EWOD, then:

10 Empty Bar Back Squats using prescribed tempo for strength (4 second descent, 1 second pause at the bottom, explosive ascent, 1 second pause at the top)

 

Strength:

Five sets of:

Tempo Back Squat x 4-5 reps @ 41X1

Start around 65% and increase load each set as tolerated

 

WOD:

 

3 RFT:

20 Back Rack Lunges 75/115

200m Run

20 Ring Dips

 

 

 

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