Don’t forget to join us on zoom for the Bodywork daily WOD at 12pm & 4pm M-F
OR For the Daily D Equipment WOD at 5pm M-F Click here to join virtually!
CrossFit:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Front Squats 115/75
10 Lateral Burpees Over The Bar
*If you are not making it with at least 30 sec rest try 7 or 8 reps of each or less so you make it.
*ADV is adding 1 rep each round to everything. So round 2 is 12 reps… Round 3 is 13 reps… And so on…
You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round.
Bodywork:
Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!
50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM
Sweat:
Get as far as you can in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Reverse Burpees
DB Deadlifts 70/50s
Box Jumps 24/20″
Burpees
Wall Balls (20/14)
Sit-Ups
Da Daily D:
For Time:
Run 400m
5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
Run 400m
5 Rounds:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press
Run 400m
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.