CrossFit & Sweat WODs Thurs May 9th 2019


CrossFit:

30min. Running Clock…
10 Close Grip Bench Press 135/75+
20 Wall Balls 20/14
400m Run
*Rest 1min. After Each Round

Score is slowest time. Put your weights on the board 🙂
B.) Accessory Work:
–Pick one–5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. RESTOr

3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST

Sweat:

“Thursday Chipper”

For time:

1000m Row
50 Single Arm DB Push Press 50/35 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
150 Double Unders
50 Single Arm DB Push Press 45/30 (25ea arm)
1 Mile Assault Bike
50 Renegade Rows (25ea arm)
1000m Row

.7 Mile Bike for ladies. Row distance stays the same. Try for 45/30s on the renegade row if you can. You can do all 25 on 1 side before switching to help with balance. Gunna be burnin that core for sure 🙂

Categories: WOD

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