CrossFit & Sweat WODs Thursday July 11th 2019


35min. AMRAP:
10 Bench Press 135/95
400m Run
10 Strict Pull Ups
10 Burpees
20 Russian KB Swings 70/53

*Optional ADV is adding 5 Sandbag Over Shoulder each round wherever you want OR 5 Tire Flips. Any weight is fine, but try for the 100/75lb or more on the bag.
*ADV can also do weighted pull ups

*No kipping on the pull ups, use a band or do HARD ring rows

Was feeling something long and fun today. It’s been a while since we’ve done something like this.

If you can workout it out with a few other people at the same station, you may climb a little in weight on the bench. Just try to not to increase it so much that you’re taking more than 2 sets to finish.

Also, try and swing a heavier KB today than normal. Try the 88lb for men and the 70 for some of you ladies. You’d be surprised that you can actually swing it, I promise!


35 min to get as far possible…

30 Devil Press 45/30s
Run 1 mile

40 Sit ups
40 Hanging Knee Raises
Run 1 mile
90 Burpees

*Post that time if you finish!

*Similiar style to the CrossFit HERO WOD called “Glen” … But Sweat style 🙂


Categories: WOD

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