CrossFit, Bodywork, Sweat and The Daily D WODs Wed March 25th 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge, Jay’s starts Thursday!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

 

CrossFit:

A.) Front Squat 
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Single Leg Deadlift 
-10 on EACH leg here
– Back foot on 12-20″ block
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
– Video Demo: https://www.instagram.com/p/Bswn5TeHkDN/?utm_source=ig_web_copy_link
*Rest 90sec. After Each Superset
B.) 15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155

*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155

Bodywork:

For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups

Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..
You are essentially adding the first number to the next movement. Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

Sweat:

A.) 0-12min.
2 Rounds:
50 Push Press 75/55lb (*Round 2 is SDHP’s)
500m Row

B.) 12-22min.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell goblet squats (50/35)
Lateral barbell burpees
*Keep your bar out from part 1

C.) 22-34min.
12min. AMRAP:
15 Toes-To-Bar
100m single arm KB farmer carry 70/53

Get at least 1min. Rest For Each Round. So, if you are not done with the section, please stop 1min. before the next section.

*Try to get 50m straight before switching sides on that farmer carry. These things work your abs more than you think 🙂 You can also do an overhead carry if you’d like to switch things up.

*The DB Goblet Squat is just 1 DB held in the front rack like:
https://www.youtube.com/watch?v=U7Y-bY4bZj0

Da Daily D:

A.) 15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

B.) EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

Categories: WOD

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