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OR For the Daily D Equipment WOD at 5pm Mon-Fri Click here to join virtually!
CrossFit:
35min. to finish…
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,500 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 1,000 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups
Can you finish???
Bodywork:
“Chief” Bodyweight Edition!
3min. AMRAP:
3 Up Downs
6 Crossbody Toes Taps
9 Air Squats (every other round, do 9 Glute Bridges)
Rest 1min. x 5 Rounds (20min. Total)
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Glute Bridges:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sweat:
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Back Squats @135/95
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max TTB or V-ups
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Back Squats @135/95
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 4:00-7:00, Run 400m Then Do Max Push-Ups (goal: 20+)
Rest 1 minute
From 8:00-11:00, Run 400m Then Do Max American KBS 53/35
Rest 1 minute
From 12:00-15:00, Run 400m Then Do Max Push-Ups
Da Daily D:
40 DB Deadlifts 70/50
40 Toes-To-Bar or V-Ups
40 Single DB Cleavage Cutters
Rest 2min.
30 DB Deadlifts 70/50
30 Toes-To-Bar or V-ups
30 Single DB Cleavage Cutters
Rest 1min.
20 DB Deadlifts 70/50
20 Toes-To-Bar or V-ups
20 Single DB Cleavage Cutters
Rest 30sec.
10 DB Deadlifts 70/50
10 Toes-To-Bar or V-ups
10 Single DB Cleavage Cutters
Single DB Cleavage Cutters:
https://www.youtube.com/watch?v=SvjimXFEZgE