CrossFIt, Bodywork, Sweat and Da Daily D WODs Wed April 29th 2020

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New week, New checklist!

Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm

Saturday 9am

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts! (password CFPB)

CrossFit:

A.) 5x Super Duper Set: Bench Press, Daedlift & Row
Close Grip Bench Press 6-8 reps (climbing) Close grip is “Shoulder width.” Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That’s it. Nothing more. Nothing less.
After your set go immediately to the deadlift…
Deadlift 6-8 reps (climbing) with your feet on a 55lb plate or 2-3″ Deficit. 3 second descent! No fast reps today.
After this go immediately to the row…
2min. Row For Max Meters

After you complete the row REST 2min. and complete the entire superset 4 more times.
Score on the row will be your worst score of the 5.
B.) For Time:
100 Russian KB Swings 70/53lb
*Go unbroken for as long as possible

Bodywork:

30min. to finish…
100 Shoulder Taps (L+R=2)
5 Wall Walks
100 Elevated Glute Bridges
5 Wall Walks
100 Lateral Lunges (L+R=2)
5 Wall Walks
100 Shoot Throughs
5 Wall Walks

I don’t think it’s possible to finish this one but… Let’s see! How far can you get!?
**You may scale this to 2 or 3 walk walks if those are really tough for you.

Lateral Lunges:
https://www.youtube.com/watch?v=un7_xGyCRwU

Shoot Throughs: (Video 3)*You will most likely be using 2 chairs
https://www.instagram.com/p/B_DtsbpFJrG/?utm_source=ig_web_copy_link

Elevated Hip Bridges:
https://www.youtube.com/watch?v=W40lKusGGRQ

Wall Walks:
https://www.youtube.com/watch?v=c5DrKyP6VZM

Sweat:

21min. EMOM:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12 Burpees

Rest 5min.

10min. EMOM:
Odd: 40sec of DB Hammer Curls
Even: 40sec. of Tricep Skull Crushers
*Shoot for the same DBs for both movements and don’t rush the movement. Good form and time under tension is more important then reps on movements like this 🙂

Barbell is coming from off the ground on part 1. Some of you may use the actual bench instead of the DBs if you like. Just need a few of you to share it.

Da Daily D:

20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar or V-ups
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

This is a lot harder than it seems. Those ttb after the plank get TOUGH!
Categories: WOD

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