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OR For the Daily D Equipment WOD at 5pm M-F Click here to join virtually!
CrossFit:
8-10 Heavy Push Press
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. After Each Set.
10 Toes-To-Bar
15 Cal Row
20 Hang DB Snatch 50/35lb.
100 Banded Pull-Aparts
Bodywork:
It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
My recommendation is to pick something that takes between 35-40sec a round.
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Sweat:
4 Rounds:
(0-2min.)
20 20ft Shuttle Runs
(2-4min.)
Max Alt. DB Snatches 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Thrusters 45/30s
(6-7min.)
Max Sit-Ups or Toes-To-Bar
(Rest 2min.)
Da Daily D:
10min. Running Clock…
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees
20 Single Arm DB Push Press (right arm)
10 Burpees
20 Single Arm DB Push Press (left arm)
10 Burpees
*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don’t have access to more than 1 set of DBs then just make it an AMRAP, all good.
Rest 3min.
For Time:
Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.
https://www.youtube.com/watch?v=NRG3qbZ_4Pg