CrossFit, Sweat, HIBB WOD Sat April 13th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar

60/40 Cal Assault Bike or Row

2 Rounds:
30 Toes to Bar
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar

60/40 Cal Row or Assault Bike (if you biked already, row this one or vise versa)

1 Round:
30 Toes to Bar
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar

ADV numbers:
185/135
225/155
275/185Can you finish?!

Sweat:

Let’s see how far you can get in 35min.. AMRAP:

1 Mile Run (200m intervals)
1 Mile Row (200m intervals)
1 Mile Assault Bike (.2 intervals)
100 Barbell Overhead Squats 45/35lb
100 *Optional movement 🙂

*Can anyone get 2 Rounds?

*1 Mile Row is 1600m

*Options for last section: You get to pick today!
1.) American KB Swings
2.) HSPU’s
3.) Pull-Ups
4.) Toes To Bar
5.) Or anything else you want to work on. Can even be you and a partner chipping away at muscle ups for a while. Whatever you want!

HIBB:

A.) 10 Min EMOM Alternating movemets

1. 15/12 Cal Row
2. Overhead Squats 95/65
3. 15 Toes to Bar

Rest 10 Min

B.) 10 Min EMOM

10 Deadlifts 60% 1RM

*This should be VERY difficult! Try to do the reps fast so you get some rest. *Don’t drop it at the top.

Categories: WOD

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