Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm
ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts!
CrossFit:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time…
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.
Bodywork:
For Time:
Buy in: 50 Russian Twists
– Accumulate a 10min. Plank Hold
*Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Sweat:
10min. to finish…
10-20-30-40-50
Alt. DB Snatches 45/30
Air Squats
10min. to finish…
5 Rounds:
15/10 Cal Bike or 30 ft Shuttle Sprints or if no space 15/10 Burpees
20 Russian KB Swings 70/53
10min. AMRAP:
60 Double Unders or 120 singles (if you don’t have a rope just pretend you do)
15 Push-Ups
3min. rest between sections
Da Daily D:
5 Rounds:
25 DB Deadlifts 50/35s
20 Sit-Ups (anchored)
15 DB Bench Press
10 Toes-To-Bar (V-ups if you don’t have a pull up bar)
Floor press works just fine if you don’t have access to a bench.