Sunday Funday!

January 26, 2020

Here are your Sunday morning WODs!

 

Sunday Jan. 26, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice!

 

WOD:

 

For Time:

800 meter Run

30 Toes-to-Bars

30 Single arm DB Squat Thrust Step-ups 35/50 to 20 inches

600 meter Run

20 Toes-to-Bars

20 Single arm DB Squat Thrust Step-ups 35/50 to 20 inches

400 meter Run

10 Toes-to-Bars

10 Single arm DB Squat Thrust Step-ups 35/50 to 20 inches

200 meter Run

50 Singles

40 Single Leg Singles

30 Backwards Singles

20 Backwards SL singles

10 DUBs

 

*Every time you drop from the rig, perform one burpee penalty and add 1 rep for each drop. Ex: 1st drop = 1 burpee, 2nd drop = 2 burpees, etc.

 

 

CrossFit (10am)

 

Warm-up: Coach’s Choice!

 

Strength: Front Squat Triples, building up to 80% 1RM

EMOM x 9:

3 Front Squats

Set #1: 60%

Set #2: 65%

Set #3: 70%

Set #4: 65%

Set #5: 70%

Set #6: 75%

Set #7: 70%

Set #8: 75%

Set #9: 80%

 

WOD:

 

For Time:

50 DUBs

400m Run

30 Squat Cleans 95/135

400m Run

50 DUBs

 

 

 

Please reload

Featured Posts

Monday's WODs!

February 24, 2020

1/10
Please reload

Recent Posts

February 24, 2020

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload

Archive