CrossFit & Sweat WODs Tuesday Dec 3rd 2019


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CrossFit:

A.) 5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15//12 Cal Assault Bike Sprint or 12/10 Cal Row Sprint or 100m Sprint
Rest 90sec.
(Rest 5min. before part 2 below)
1.) I don’t want anyone starting part 1 without a decent weight on the bar. That 10th rep should be spicy. Take a few minutes to warm up.
2.) Be sure to dip and push on the press. On the way up, flex your glutes + your quads. DO NOT dip under the bar. That’s a jerk.

B.) For Time: (25-36min.)
150 American KB Swings (53/35lb)
*5 HSPU’s at the top of every minute
*Start with HSPU’s
Time CAP: 11min.

Cool Down:

2 min easy cardio then:

At least 1 min each side.
At least 1 min each side

Sweat:

2 parts today!
Fight Gone Bad… Style, for Part 1

A.) 4 Rounds:
1 minute of Wall-balls (20/14)
1 minute of SDHP (75/55)
1 minute of Burpees
1 minute of Front Rack Lunges (75/55)
1 minute of American KB Swings 53/35
1 minute REST
*10sec. transition between stations
*Keep score by counting your reps today and go HAM!

B.) 2 Rounds:
200m Farmer Carry 53/35s
15 Barbell Sit-Ups 45/35lb bar

*Time is not important on this one. Quality is 🙂

 

 

Categories: WOD

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