CrossFit:
Partner WOD:
35min. to finish…
60-50-40-30-20
Cal Assault Bike or Row
Pull-Ups
Burpees
HSPU’s
*200 Double Unders After Each Round
*Teams of 2. Only 1 person works at a time.
*Just to clarify… You do 60 of everything, then 200 Double Unders (total)… Then 50 of everything and 200 Double unders… Then 40 and 200 Double unders… All the way to 20 and 200 Dubs. Can you finish?!?!
Sweat:
With a partner!
35 min to finish…
1 Mile Run (200m intervals)
50 DB Squat Cleans 50/35s
50 DB Push Press
50 Toes to Bar
1200m Run (200m intervals)
40 DB Squat Cleans
40 DB Push Press
40 Toes to Bar
800m Run (200m intervals)
30 DB Squat Cleans
30 DB Push Press
30 Toes to Bar
400m Run (200m intervals)
20 DB Squat Cleans
20 DB Push Press
20 Toes to Bar
Advanced groups can use a 95/65lb bar.
HIBB:
A.) 5 Rounds
6-8 Barbell Bench Press (heavy as possible 3-sec eccentric)
immediately into;
1 min of Pull Ups (strict if you can)
Rest 2 min
Rest 5 min
B.) 3 Rounds:
8-10 Single Arm incline DB Bench Press
(Heavy as possible w/ 3 sec eccentric)
immediately into;
1 min Barbell Biceps Curls 45/35
Rest 2 min
Rest 5 min
C.) 3 Rounds
1 min Close Grip Push Ups Holding DBs
immediately into;
1 min Alternating DB Biceps Hammer Curls (same DBs)
Rest 1 min