Sunday Funday!

December 8, 2019

Here are your Sunday morning WODs! Awesome job to everyone who ran with Eleventh Element in the 5K this morning!

 

Sunday Dec. 8, 2019

 

EWOD (9am)

 

Warm-up:

400m Run, then as a group, 30 seconds of each of the following:

Jumping Jacks

Squats

HR Push-up Shoulder Taps

Pigeon Stretch (right)

Pigeon Stretch (left)

Sit-up Angels

Michael Phelps Back Slaps

Squat Thrust Knee Hugs

 

WOD:

 

AMRAP in 30 minutes:

5 Strict Pull-ups

10 Calories

20 Over-the-rail hops

30 Push-ups

40 Hand-to-hand KB Swings 35/53

50 Air Squats

400m Run

30 Sit-Ups w/plate 25/35

20 OH Lunges 25/35

100 DUBs (2:1 Singles)

 

 

CrossFit (10am)

 

Warm-up:

400m Run, then as a group, 30 seconds of each of the following:

Jumping Jacks

Squats

HR Push-up Shoulder Taps

Pigeon Stretch (right)

Pigeon Stretch (left)

Sit-up Angels

Michael Phelps Back Slaps

PVC Sott’s Press from bottom of squat

 

Strength:

 

WODapalooza 2020 Team Qualifier WOD #2/3:

9RM Overhead Squat

 

WOD:

 

WODapalooza 2020 Team Qualifier WOD #1

 

5 RFT:

21 Dumbbell Thrusters 20/35

15 Toes-To-Bar

9 Burpee Box Jump Overs 24/30

 

 

 

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