CrossFit, Bodywork, Sweat & Da Daily D WODs Mon April 27th 2020

New week, New checklist!


A.) Back Rack Lunge (Superset)
Climb to the heaviest weight you feel comfortable hitting today.
Take Lunge out of the rack:
5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.
Soon as you finish your set complete  10 reps Hip Thrust  (5 x 10)
Then Rest 1-2min. and repeat.
*Hip thrust: With your back on a bench or box, be sure to drive your hips up and pause for 1 split second at the top of each rep. If you have never done these before, you are about get some serious muscle soreness but it’s a good thing! Booty gains and all 😉

B.) 16min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest

*ADV is 20/15 Cal Row
*If you can, do the ADV so that the minute rest feels needed.


Every 2min. x 10 Rounds:
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats

Your score is your SLOWEST time!
So SPRINT each round and try to finish fast!
Can you keep pace? Can you actually get faster!?
Advanced: Add anywhere between 1-5 more rounds.


A.) 10min. to get as far as possible…
Devil Press 45/25
Wall Balls 20/14 (if you can’t wall ball Thruster)

B.) 10min. AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs

C.) 10min. to finish…
5 Rounds:
15 Reverse Burpees
12 TTB

3min. rest between sections

Can you finish that first section!? Spicy one!

Da Daily D:

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run


Categories: WOD