CrossFit & Sweat WOD Thursday April 11th 2019

Get your BINGO squares completed before the end of the month!


A.) 15min. of Straight Booty Work:

5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest

Set-Up Stations and Pick a Weight for each movement:
135/95 or
115/75 or
95/65*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust. (Use a bench for support)

B.) 15min. to get as far as possible…
15 Cal Row or Bike or 15 30 ft. shuttle run
15 Wall Balls 20/14
15 Russian KB Swings 70/53
… 14 reps… 13 reps… All the way to 1..*If you finish that, you are a bad mother fu*$er


15min. AMRAP of sexy:

10 DB Push Press 50/35s+
200m Run
10 Pull-Ups
50 Double UndersRest 4min.

15min. AMRAP of core:
5 Reverse Burpee
5 Toes-To-Bar
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1 Bodyweight)
*Each round add 5 reps to each movement 🙂

That core part though…
Categories: WOD