Sunday's WODs!

February 29, 2020

Here are your Sunday morning WODs! Also stay tuned for our March Challenge on the month which gets released TOMORROW!!

 

Sunday March 1, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice! Or see CF

 

WOD:

 

3 RFT:

2 Hundred meter run

4 Burpee Box Jump Overs 20/24

8 Box Jump Overs

16 Calories

32 Over-the-rail hops

16 Marching OH Lunges 25/35

8 Atomic Sit-ups

4 Single Leg Deck Squat Plate Jumps

2 Hundred Unders

 

CrossFit (10am)

 

Warm-up:

For 8 minutes, cycle through the following:

5 Calories

10 S-Arm DB Thrusters (5/side)

3 Strict Pull Ups

Then, at 8:00 on the clock:60 seconds internal shoulder rotation stretch per arm 

 

 

Strength:

Squat Clean 6 x 2 reps

#1: 2 reps @ 80%

#2: 2 reps @ 80%

#3: 2 reps @ 80%

#4: 2 reps @ 80%

#5: 2 reps @ 80%

#6: 2 reps @ 80%

 

Notes: Six doubles at a high percentage means that you will have to warm up to your working weight. The reps are meant to be drop and reset, not touch and go.

 

WOD:

 

15-12-9-6-3:

Ring Dips

SDLHP 65/95

Floor Wiper Complex*

 

Floor Wiper Complex:

Floor Press + 2 Floor Wipers = 1

 

 

 

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