CrossFit, Bodywork, Sweat, Da Daily D WODs Fri April 17th 2020

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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)

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A.) Strict Press (Week 3 of 4 )
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Not much you can do between sets today that isn’t going to take away from this lift. 15-20 Heavy KB Russian swings or GHD sit-ups can be allowed if you haven’t burned those out too much this week already. However, part 2 today is going to be a nasty one so be ready 🙂

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

Round 1 is easy, I’m aware… Just wait for it 😉



Every 90sec. x 10 Rounds:
10 Shoot Throughs
10 Quarter Squat Jumps (Right Leg)
30 Seated Flutter Kick With A Clap
10 Quarter Squat Jumps (Left Leg)

Advanced: 15 Rounds
Trying to be shredded by tomorrow? 20 Rounds (30min.)

At some point you may start to fail to get all of that done in 90sec. No problem! Just push it back to 2min.

*Coaches check wodify for the video demo


A.) 20min. EMOM: (5 Rounds)
Min. 1) 15 Burpees
Min. 2) 10 Push Press 95/65
Min. 3) 15 Reverse Burpees
Min. 4) 10 SDHP’s 95/65

Rest 5min.

B.) 10min. EMOM:
Odd: 45sec. Plank
Even: Max Effort Toes-To-Bar or V-ups
*This is gunna get SPICY!

I don’t usually program heavy weights in sweat, but you’re welcome to bump the weight up on the bar if you can OR bump up the cardio to 20/15 Cals to make it super hard.


Da Daily D:

A.) 10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 Pull-Ups or Upright Rows

Rest 2min.

B.) 10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Burpees

You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.

Need to make it easier? Drop to 7 or 6.

It’s 2 DBs, not 1 for both sections 🙂

Categories: WOD