CrossFit, Bodywork, Sweat & Da Daily D WODs Thurs May 21st 2020


Members please download the MINDBODY app to be ready to reserve your spot in class.

CrossFit:

A.) Back Rack Lunge SL Deadlift Superset
8 Reps on each leg. Take your time and don’t rush the movement.
SUPERSET with;
Rear Foot Elevated Single Leg Deadlift
8 Reps on each leg. Same thing.. Take your time and keep tension on the hammys and glutes. Put your leg back on a bench or a rogue brick. Make sure your knee does not come over your toe either. Your front foot should be pretty far out.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

B.) 7 Rounds:
7/5 Cal Assault Bike or 6/4 Cal Row
7 Toes To Bar
7 Deadlifts 225/155

*Time CAP: 12min.
*ADV is 275/185

Bodywork:

 

Sweat:

Every 7min. x 5 rounds:
400m Run
20 Burpees
50 Double Unders
10 Back Squats 95/65
12 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can ADV this bad boy at 135/95, then go for it!

Try not to do a round faster than whatโ€™s repeatable. Then the last round, go for broke ๐Ÿ™‚

Da Daily D:

“Butts and Guts Marathon”

Every 2min. Until you fail or give up ๐Ÿ˜‰
30 Double Unders
15 Sit-Ups
5 DB Front Squats 45/30lb

*If you get 10 rounds, you can stop or keep going for bragging rights!

*Advanced can try a 70/50lb.

*On the DB Front Squat, you’re holding (1) DB in the front rack with your feet close together like this video:

https://www.youtube.com/watch?v=U7Y-bY4bZj0

Categories: WOD

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