Sunday Funday!

January 11, 2020

Here are your Sunday morning WODs!

 

Sunday Jan. 12, 2020

 

EWOD (9am)

 

Warm-up: In any order…

200m Run

20 Air Squats

10 Flag Push-ups

200m Row

20 Marching Lunges

10 Single arm scapula push-ups

10 Reverse Scorpions

 

Then, group stretch

 

WOD:

 

50-40-30-20-10:

Calories

Push-ups

DUBs

Mountain Climbers

 

500-400-300-200-100:

Meters of Running

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Strength: 20 minutes to complete:

6 Sets of:

6 Single Leg Deadlifts per leg

12 hanging oblique knee raises/KB oblique bends (alternating rounds)

*For the SL Deadlifts, start at a lighter weight and increase weight as form permits. Make sure to keep hips square and back toe pointing towards the floor

 

WOD:

 

3 RFT:

10 Strict Pull-ups

20 Double KB Thrusters 35/53

40 DUBs

 

 

 

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