CrossFit & Sweat WODs Thurs Oct 17th 2019

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CrossFit:

A.) Tempo Superset 

5 Front Squats (clean from the ground) with a 30X0 tempo
Immediately into;

5 Bench Press with a 30X0 tempo

Rest 90sec. X 4-5 Sets in an 18min. Window

B.) For time:
60 Alt. DB Snatches 50/35
40 Power Cleans 115/75
20 Thrusters 115/75

*EMOM complete 7 Wall Balls 20/14lb.
*Start with Wall Balls 🙂
*Excited to see times on this bad boy!
*Time Cap: 15min.

Cool Down:

2 min Cardio of choice nice and slow then do these stretches 30sec to 1 min each.

Sweat:

0-5min.
500m Row
.5 Mile Assault Bike

5-10min.
AMRAP:
10 DB Floor Press 45/25s+
10 Chin-ups (underhand grip)

10-15min.
500m Row
.5 Mile Assault Bike

15-20min.
AMRAP:
10 Incline DB Bench Press 45/25s+
10 Pull-ups (regular grip)

24-36min.
3 Rounds:
Min. 1) DB Bent Over Row (right)
Min. 2) Push Ups
Min. 3) DB Bent Over Row (left)
Min. 4) Push Ups
*No bench or support for the DB Rows. Keep a good arch in your back and try not to lean to either side. Staying straight will engage the abs and help you get a solid core workout as a bonus. SQUEEZE each rep for a second at the armpit before going down.

*Ladies can do .3 or .4 on the bike

 

Categories: WOD

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