Saturday WODs: CrossFit, Sweat, HIBB May 18th 2019


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

CrossFit:

PARTNER WOD!
A.) 12min. to get as far as possible…
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145

Rest 3min.

B.) 20min. to get as far as possible… Can you finish this one?!

Row 4000m (250 or 500m intervals)
*Every 2min. complete 10 Deadlifts at 225/155lb. Advanced: 315/205.
*Start with Deadlifts
*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.

Teams of 2. Only 1 person works at a time.
*the HIBB has a pretty solid cash out if you want to tackle that and get some abs in 😉
Sweat:
Every 8min. x 5 rounds:
400m Run
10 Toes-To-Bar
10 Push Press 95/65
400m Row
10 Toes-To-Bar
10 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can try ADV for this bad boy do 115/75, and go for it!

Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂

Score is your slowest round
HIBB:
A.) Every 5 min for 5 Rounds
30 Cal Bike
3 Front Squats at 80+% effort for all sets (try to build to a 3 rep MAX)
Rest as Needed
B.) 10 Rounds
10 Push Ups (advanced do Ring Push Ups)
10 GHD Sit Ups
Categories: WOD

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