Sunday's WODs! Last day of WODapalooza...

February 23, 2020

SO MUCH LOVE FROM MY CFD FAMILY TODAY!! Thank you so much to everyone who came to cheer me on in my 4th workout at Wodapalooza!! The fun is still going on tomorrow iwth 2 WODs left! My first one involves a swim bright and early at 8am. The last one is yet to be announced...the suspense is killing me! Overall it has been an amazing experience competing this weekend. I hope some of you guys will consider doing the qualifier next year so you guys can get up on that stage too!! - Coach Reebs :)

 

Here are your Sunday morning WODs!

 

Sunday Feb. 23, 2020

 

EWOD (9am)

Warm-up:

Coach’s choice!

 

WOD:

 

Buy-in: 1000m Run

Then perform the following. The class will be separated in half. Half will start with part A and the other half will start with part B.

 

Part A) *10 burpees after every movement

50 Air Squats

40 Ab-mat Sit-ups

30 OH Lunges 25/35

20 Push-ups

10 Strict Pull-ups

 

Part B) *10 calories after every movement

10 Strict Pull-ups

20 Push-ups

30 OH Lunges 25/35

40 Ab-mat Sit-ups

50 Air Squats

 

 

CrossFit (10am)

 

Warm-up: Coach’s Choice!

 

Strength:

 

Hang Power Snatch for load:

#1: 2 reps @ 60%

#2: 2 reps @ 65%

#3: 2 reps @ 70%

#4: 2 reps @ 75%

#5: 2 reps @ 70%

 

WOD:

 

25-20-15-10-5:

Overhead Squats 65/95

Odd Rounds (1,3,5): Burpees

Even Rounds (2,4): C2B Pull-ups

 

 

 

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