Sunday morning WODs...

November 10, 2019

Here are your Sunday morning WODs!

 

Sunday Nov. 10, 2019

 

Endurance WOD (9am)

 

Warm-up:

 

3 Rounds of:

180m loop (increase speed each round)

8 Single Leg V-ups

8 HR Push-ups

8 (Single + DUB = 1)

 

Then, group stretch!

 

WOD:

 

4 RFT:

400m Run

30 DUBs

20 T2B (sub = ab-mat Sit-ups or hanging knee raises)

10 Burpee Box Jumps 20/24

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Then, TGU technique review!

 

 

Strength: 20 minutes to complete

 

3 sets of:

3 Turkish Get-Ups per arm

Waiter's Carry (heavy KB or DB) x 50m each arm

 

WOD:

 

3 RFT:

10 Hang Squat Cleans 65/95

20 Front Rack Lunges 65/95

30 Shoulder to overhead 65/95

 

 

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