CrossFit, Bodywork, Sweat & Da Daily D WODs Tues May 26th 2020

Members please download the MINDBODY app to be ready to reserve your spot in class.


A.) Deadlift (Week 1 of 4)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike 20/14 Cal Row
Immediately into;

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

B.) 15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

ADV is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?


“Butts and Guts Marathon

Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)

Repeat for 4 Total Rounds. (20min.)

I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂

Fire Hydrant Demo:

Glute Bridge Demo:


A.) (15min. to finish…)
American KB Swings (53/35)
Wall Balls (20/14)

B.) (17-36min. to finish…)
Lateral Lunges with a 45/35lb bar
Sit-Ups (with feet anchored on KB)

*Take your time on the lateral lunges. Good technique and LOW. Left + Right = 2 reps.

Da Daily D:

A.) 15min. to get as far as possible:
Double Unders

Immediately into;

B.) 10-20-30-40-50
Alt. DB Snatches 50/35lb.

The combo of TTB and Sit-Ups is going to make you VERY sore tomorrow. Just saying, so I wouldn’t worry too much about finishing it.
Categories: WOD