Sunday morning!

March 15, 2020

Here are your Sunday morning WODs!

 

Sunday March 15, 2020

 

EWOD (9am)

 

Warm-up:

Coach’s choice! Or see CF

 

WOD:

 

Break up the following however you see fit. Complete a 400m Run every 6 minutes. Everybody starts with a run at 0:00. Lezgoooo!!

 

3000m Rowing

4000m Biking

300 mountain climbers

150 ab-mat situps

80 burpees

 

 

CrossFit (10am)

 

Warm-up:

 

2 Rounds of:

200m Run/Row

10 Hollow Rocks

10 Banana Rocks

5 PVC Pass throughs

5 PVC Overhead Squats

5 Strict Pull-Ups

3 Inchworms

 

Strength:

Pick 3 of the following 4 exercises and perform 3 sets of each:

12 Barbell Close Grip Bench Press

10 Ring Dips

20 Ring Rows

10 DB Single Arms Rows (each arm)

 

Sprint WOD:

5 Rounds…2 mins max per round..30 second rest b/w rounds…everyone stays on same clock

16 SA DB Hang Clean 35/50 *Do NOT Drop 25/40 for scaled

12 Burpees or 8 for scaled

30 DUBS or 70 singles

 

*Score is slowest round or least amount of reps completed

 

 

 

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