CrossFit, Sweat, HIBB WODs Sat April 20th 2019


35min. running clock….

For Time:
Hang Power Cleans 115/75
Wall Balls 20/14
Cals on the Assault Bike or Rower

Rest 3min.

For Time:
Deadlifts 225/155
Cals on the Assault Bike or Rower (if possible switch from what you did in the last part)

*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.

Idk if anyone will actually get that far, but just incase you’re flying…

In Teams of 2:
35min. running clock…
2 Rounds:
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
immediately into:
2 Rounds:
50 Cal Row
50 Burpee Box Jumps 24/20″
immediately into:
2 Rounds:
50 30 ft Shuttle Sprints
50 Burpee Pull-Ups
immediately into:
200 Russian Twists with 35/20lb DB

Break it up however you like. Only 1 person works at a time.

Optional: Swap out the russian twists at the end for a movement you don’t do very often. GHDs, sandbag over shoulder,  whatever gets you excited 😉

Work until the 35min. mark if you decide to switch things up.

A.) Every 4 min for 5 rounds:
3 Back Squats (Heavy as Possible, same weight for all sets)
500m Row
B.) 5 Rounds:
1 min max Kettlebell Swings (100/70)
1 min max Push Press (135/95)
1 min max Double Unders
1 min max Push Ups
1 min REST
Categories: WOD