CrossFit, Bodywork, Sweat & Da Daily D WODs May 13th 2020


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CrossFit:

A.) 20min. EMOM:
Odd: 10 Push Jerks 135/95
Even: 15 Wall Balls 20/14

ADV is 12 Jerks and 18 Wall Balls
B.) 10min. AMRAP:
10/7 Cal Assault Bike
10 Pull-Ups

ADV is 5 Strict Pull Ups
ADV+ is 5 Weighted Strict Pull Ups

Bodywork:

For Time:
20 Toes-To-Hands

40 Shoulder Taps
20 Toes-To-Hands

60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw

Sweat:

AMRAP 6:00 min x 2 rounds:
1min. of DB floor press
1min. of Pull-Ups or Bent over rows Rows
1min. of Push-Ups
1min. of Sit-Ups
Run 200m

AMRAP 6:00 min x 2 rounds:
1min. of DB Renegade row (right)
1min. of DB Renegade row (left)
1min. of DB Push Press
1min. of Sit-Ups
Run 200m

AMRAP 6:00 min x 2 rounds:
1min. of Toes to Bar
1min. of Thrusters
1min. of Sit-Ups
1min. of Russian Twist with 5lb. plate
Run 200m

Rest 2min. Between Sections

*For the DB movements, try and use something you can do for the whole minute, but still is challenging. 35/20?
*The only rest you’re getting is the time you earn from doing the bike or run HARD.

Da Daily D:

4min. AMRAP:
400m Run
1 Round of “complex”
Max Burpees in remaining time…

Rest 1min. x 5 Rounds (25min. total)

Complex:
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Push Press

Weight: 50/35s

 

Categories: WOD

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