Sunday morning WODs!

January 5, 2020

Here are your wonderful Sunday morning WODs! Rise and shine!!

 

Sunday Jan. 5, 2020

 

EWOD (9am)

 

Warm-up: In any order…

200m Run

20 Air Squats

10 Flag Push-ups

200m Row

20 Marching Lunges

10 Scorpions

 

Then, group stretch

 

WOD:

 

4 RFT:

400m Run

25 KB movements (see below)

400m Row

25 Bodyweight movements (see below)

 

KB movements:

Round 1 - KB Swings

Round 2 – KB SDLHP

Round 3 – Goblet Squats

Round 4 – KB Snatch (total)

 

Bodyweight movements:

Round 1 – Burpees

Round 2 – Squats + Lunges (25 of each)

Round 3 – Sit-ups + Hollow Rocks + 25 sec. hollow hold

Round 4 – Singles + Right leg singles + left leg singles = DUBs

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Strength:

Every 90 seconds for 8 sets:

Double Curtis P. Complex:

2 Hang Squat Cleans

2 Front rack lunge (right)

2 Front rack lunge (left)

1 Push Press

1 Push Jerk

*choose a challenging weight

 

WOD:

 

Festivus Games 20.1

 

For Time:

20 Bar Over Burpees

30 Back Squats 95/135

40 Sit-Ups

30 Back Squats 95/135

20 Bar Over Burpees

 

 

 

 

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