CrossFit, Sweat & HIBB WODs Sat June 22nd 2019
CrossFit:
Teams of 2: (1 person works at a time)
“Farewell”
10 minutes:
400m Run (200m each)
150 Pull ups or Ring Rows
if time remains then Barbell Curls switching every 10 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Wall Balls 20/14
if time remains then Double Unders switching every 20 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Burpees
if time remains then Abmat Sit-ups or V-ups or T2B or GHDs switching every 10-12 reps
Sweat:
Hero Wod “Bradley” Style with a partner
20 rounds:
10 Cal Assault Bike Sprint
5 pull-ups
10 Cal Assault Bike Sprint
5 burpees
*You do a round, I do a round style
*You only get to rest as long as it takes your partner to do a round!
*Can you finish all 20 rounds in 35min!?
35 min time cap!
HIBB:
A.) Every 4 min for 5 rounds
Row 20/15 Cals
10 DB Hang Power Cleans (90/60)
20 Toes to Bar
*The only rest you get is the rest you earn
-Rest 5-6 min… Then
B.) Death by Back Squat (185/135)
1 the first min
2 the second min
3 the third
4 the 4th, 5 the 5th…..until you die, I mean fail.
The Goal is more than 10 rounds. Try and get 11 or more. There is a rule here where if you get to the number with ANY time left, you have to at least try. So if you finish the previous set with 2 sec left you have to try the next set even if you know you will fail.