Sunday morning! #fallback

November 3, 2019

Here are your Sunday morning WODs! And don't forget, we get an extra hour of sleep tonight! #fallback

 

Sunday Nov. 3, 2019

 

EWOD (9am)

Warm-up:

3 Rounds of:

100m Run

30 Mountain Climbers

10 MB Thrusters

10 Torso Twists

3 Wall Walks

Then, group stretch!

WOD:

3 RFT:

400m Run

40 Over-the-rail Hops

30 Calories

30 Wall Balls 14/20

20 Burpees

200m Run

10 Atomic Sit-ups 25/35

10 OH Lunges

 

CrossFit (10am)

 

Warm-up:

2 Rounds of EWOD warm-up, then grab an empty bar and perform:

10 Overhead Squats

10 Snatch Balance

 

Strength:

Snatch Progression:

Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1.1

(rest 10 seconds between singles)

 

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

 

WOD:

Every 3 minutes x 4 rounds:

60 DUBs

15 KB Swings 53/70

Max reps in remaining time:

Round 1 – Pull-ups

Round 2 – Push-ups

Round 3 – Sit-ups

Round 4 – Squats

*1 minute rest between rounds

 

 

 

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