Sunday's SUPER FUN WODs!

December 21, 2019

Here are your Sunday morning WODs!

 

Sunday Dec. 22, 2019

 

EWOD (9am)

 

Warm-up:

1 minute at each station:

Singles

Lunge with Samson stretch (30 sec each side)

2 Air Squats + 2 Toes&Hips

Cossacks Lunge hold (30 sec each side)

Push-up Shoulder Taps to downward down

Single Leg Singles

Table-Top Knees to Elbow (30 seconds each side)

Sit-up and Twist

Single Leg glute bridge (30 sec each side)

Hurdler’s Stretch (30 sec each side)

 

WOD:

50 calorie Row

40 Wall Balls 14/20

30 Overhead Lunges 25/35

20 Deck Squat Plate Jumps

10 Double Down Burpee Pull-ups

25 Calorie Bike

20 Wall Balls 14/20

15 Atomic Sit-ups

10 Single Leg Deck Squat Plate Jumps, alternating

5 Rope Climbs

 

 

CrossFit (10am)

 

Warm-up:

 

See EWOD

 

Strength: Choose most challenging movement, depending on your abilities

5 Sets:

A) 3 Strict Muscle ups OR 3 muscle ups (ring or bar) or 5 strict pull-ups (use assistance if needed)

B) 40 Foot Handstand Walk (2 x 20ft lengths) OR 30 handstand shoulder taps (against wall) OR 40 second handstand hold

 

WOD:

 

2 Rounds of:

200m MB Run 14/20

5 Bench Press (70% 1RM)

1 Rope Climb

10 Wall Balls 14/20

10 Kettlebell Swings 53/70

2 Bench Press (80% of 1RM)

1 Rope Climb

10 Wall Balls 14/20

10 Kettlebell Swings 53/70

1 Bench Press (90% of 1RM)

1 Rope Climb

100 meter Waiter’s Walk 53/70

 

 

 

 

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