CrossFit, Bodywork, Sweat & Da Daily D WODs Sat May 23rd 2020


Class reservations will be available 24 hours in advance on the app only. 

CrossFit:

In Teams of 2: Only 1 Person Works at a time.

30min. running clock…

3 Rounds:
40 Cal Assault Bike
40 Pull-Ups
immediately into;
3 Rounds:
40 Wall Balls 30/20
40 American KB Swings 70/53
immediately into;
3 Rounds:
40 Burpees
40 Push Press 95/65
Immediately into;
Max Double Unders in remaining time. “You do 30, I do 30 rep scheme.”

Bodywork:

“The Big Sexy”

For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Make sure you put a solid 30-40min. aside for this one! Enjoy!

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

Sweat:

Sweat Marathon 🙂

35min. to finish…
3 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Assault Bike or 800m Run

2 Rounds:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

50/35 Cal Row or 800m Run

1 Round:
20 Alt. DB Snatches 50/35lb.
15 Wall Balls (20/14)
10 Burpee Deadlifts 50/35s

Not a team workout.

If you want to RX+ the Snatches, swap out the 20 reps for 10 and use a 70lb for men and 50lb for women. Looks SUPER fun! Enjoy!

Da Daily D:

2 Rounds For Time:
50 Pull-Ups
50 Alt. DB Lunges 45/30s
50 Double Unders
50 Sit-Ups

Cashout: 100 Bodyweight Dips. Use a box or ledge and make sure you get full range of motion. You may only get 10 at a time, but that’s fine! Just get it done 🙂

 

Categories: WOD

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