Sunday sweat fest!

December 1, 2019

Sunday morning sweat fest! Let's get after it!

 

Sunday Dec. 1, 2019 - WELCOME TO DECEMBER!!

 

Endurance WOD (9am)

 

Warm-up:

 

CARDIO QUEEN!

 

From 0:00-10:00, 2 Rounds:

 

1:00 Bike

1:00 Row

1:00 Jump Rope

1:00 Plank

1:00 Jog 200m

 

EWOD:

 

For time:

400 Meter Run

400 Meter MB Run 14/20

20 Calories (bike or row)

20 MB Box Step-Overs (14/20lb MB over 20’ box)

20 Wall Balls 14/20

20 DB Devils Presses 20/30

20 Dumbbell Thrusters 20/30

20 Dumbbell Box Step-Overs (20/30lb DBs over 20’ box)

20 Calories (bike or row, whichever you didn’t do in the beginning)

400 DB Farmer’s Carry 20/30

400 Meter Run

 

**Note: KB can also be used instead of DBs. For a large class, have half of the athletes start at the bottom and work upwards.

 

 

CrossFit (10am)

 

Warm-up:

1 Round of EWOD,

Then:

10 Push-ups

10 Handstand Shoulder taps

10 scorpions

Mobility and stretching with the PVC pipe

 

Strength:

Olympic Barbell Cycling

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders (sub 50 singles)

Minute 2: 3 Push Presses + 3 Push Jerks (aim for 60-70% 1RM Jerk)

 

WOD:

 

4 RFT:

200m Row

20 Ring dips/HSPU (alternating rounds)

2-4-6-8:

(Deadlift + Power Clean = 1) 115/165

 

 

 

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