Sunday morning WODs!

February 15, 2020

Here are your Sunday morning WODs!

 

Sunday Feb. 16, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice!

 

WOD:

 

4 RFT:

400m Row

30 DUBs

30 SL Over-the-rope lateral hops per leg

200m MB Run

10 Atomic Wall Balls 14/20

10 Wall Balls 14/20

30 second hanging chair hang (*increase chair hang time by 10 seconds per round – (30-40-50-60)

 

 

CrossFit (10am)

 

Warm-up: Coach’s Choice!

 

Strength:

On the 2:00 x 5 Sets:

6 Clean Grip Deadlifts

3 Hang Power Cleans

6 Front Squats

3 Squat Cleans

 

*Record heaviest set

 

WOD:

 

AMRAP in 12 minutes:

6 Clean and Jerks 95/135

12 HSPU

6 Arms-only calories

12 OTB Hops

 

 

 

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