Sunday's WODs!

October 26, 2019

For all those going out for Halloween tonight...STAY SAFE!! And if you're dressing up, make sure you post a picture on our Team Dimensions page!!

 

Here are your Sunday WODs...

 

Sunday Oct. 27, 2019

 

Endurance WOD (9am)

 

Warm-up:

3 Rounds of:

50 reps jump rope

5 Push-up to downward dog

10 Spiderman Lunges w/reach

10 Reverse Scorpions

10 Hollow Rocks

1 Deck Squat

 

Then, group stretch!

 

WOD:

 

500m Run/Row/or 1.2km bike (before each round)

 

50-40-30-20-10:

DUBs

Lunges

 

25-20-15-10-5

Ab-mat Sit-ups

Push-ups

 

*1 minute plank after each round

 

 

CrossFit (10am)

 

Warm-up:

2 Rounds of EWOD Warn-up, then with a set of DBs:

20 Alternating Single arm shoulder press

10 Floor Press

10 Skull Crushers

 

Strength:

 

Bench Press:

15 minutes to build to a heavy 3RM

 

PARNTER WOD!

 

With 1 partner working at a time, complete the following:

AMRAP in 20 minutes:

10 Thrusters 95/135

8 Burpee Box Jump Overs 20/24

6 Bar Muscle-Ups (sub = 12 C2B Pull-ups)

200m MB Run (together) 14/20

 

 

 

Please reload

Featured Posts

Sunday morning WODs!

November 17, 2019

1/10
Please reload

Recent Posts

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

November 10, 2019

November 8, 2019

Please reload

Archive