WODs Wed June 12th 2019 CrossFit, Strong & Sweat


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
Click the photo register your team!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

Eight Two Much (Time)
For Time:
1,200 meter Run
63 American KB Swings (53/35lb)
36 Push Jerks 135/95
800 meters Run
42 American KB Swings (53/35lb)
24 Push Jerks 135/95
400 meters Run
21 American KB Swings (53/35lb)
12 Push Jerks 135/95

Time Cap: 35 minutes

ADV is a 70/53lb Kettlebell

ADV+ Option: 70/53lb Kettlebell and 155/105 Jerks on the set of 24 and 185/125 Jerks on the set of 12.

Fun cardio set for the week. Pyramid double Helen style! Also, the name.. Did you laugh?

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)

A. 6 Rounds

Everything Unbroken – Rest as needed

10 Thrusters
10 Dips (scale with band or das Bench Dips or Diamond Pushups)

Rest 5-10 min

B. AMRAP 2 min (Rest 3 min) x 3 sets:

20 Wall-Balls
Max Burpee Toes to Bar in remaining time

Rest 5-10 min

C. For Time – 15 Reps of Devils Press with a challenging weight
https://www.youtube.com/watch?v=zOYXFFXAx24

Sweat:

Pumpin Cardio Day 🙂

35 min EMOM:
Min 1: 12/9 Cal Assault Bike
Min 2: Max Barbell Bicep Curls 45/35
Min 3: 12/9 Cal Row
Min 4: Max DB Skull Crushers 25/15s+
Min 5: 200m Run
Min 6: Max Barbell Sit-Ups 45/35
Min 7: 50 Double Unders

RX+ this at 15/12 Cals for everything!

*Also, keep good controlled movement on the arm stuff. Time under tension is key, not the reps.

*Barbell Sit-Ups are my favorite and hardest option, but Plate Sit-Ups are fine as well if you want to switch that up.

Categories: WOD

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