Sunday morning FUN!

January 19, 2020

Wake up and get after it! Here are your Sunday morning WODs...

 

Sunday Jan. 19, 2020

 

EWOD (9am)

 

Warm-up: In any order…

200m Run

20 Air Squats

10 Single Arm Scapula Push-ups per arm

200m Row

20 Marching Lunges

1 Length Toy Solders

10 Over/Under the fence

Then, group stretch

 

WOD:

 

AMRAP in 30 minutes:

500m Run/Row (alternating rounds)

 

1-2-3-4-5…etc. Rounds of:

5 Burpee Pull-ups

10 Box Jump Overs 20/24

20 Mountain Climbers

30 DUBs

40 Single Leg Singles

 

 

CrossFit (10am)

 

Warm-up: 1/19

Pull then Flush…

 

10 Push-ups

5 Strict Pull-ups

10 Air Squats

5 Chin-ups

10 Goblet Squats

2 Rope Climbs (or Tarzan Pull-ups)

1Min. Bottom Hold of Goblet Squat (chest up/knees out)

1Min. Up dog to down dog

 

Then, flush it out with a 2 Minutes of Cardio of Choice:

Run, Row, Bike, Jump Rope, or Ski.

 

Strength: 20 minutes to complete:

 

5-5-5-5-5 Bench Press @ 75%

*50 Foot handstand walk after each set

 

WOD:

 

For Time

150 Unders

15 Shoulder to Overhead 95/135

30 Wall Balls 14/20

800 meter Run or Row

30 Wall Balls 14/20

15 Ground to Overhead 95/135

150 Unders

 

 

 

 

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