Sunday's WODs!

February 1, 2020

Here are your Sunday morning WODs!

 

Sunday Feb. 2, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice!

 

WOD:

 

For Time:

Buy-in: 1 mile run

5 Rounds of:

27 Air Squats

21 Push-ups

15 Sit-ups

9 x (K2E + T2B = 1)

Cash-out: 1 mile row

 

 

CrossFit (10am)

 

Warm-up: Coach’s Choice!

 

Strength: Snatch work…

 

(0:00-4:00) EMOM x 4:

1 Snatch Balance

1 Pausing Overhead Squat (3s in bottom)

 

Then 2 minutes rest

 

6:00-12:00: EMOM x 6

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

 

WOD:

 

AMRAP in 18 minutes:

6 Strict Pull-ups

100m Double KB Overhead Carry 26/35

12 Double KB Thrusters 26/36

18 Calorie Row

24 Over-the-rail hops

 

 

 

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