CrossFit & Sweat WODs Tues Dec 10th 2019

CrossFit:
A.) A Nice Long Breathing Piece With A Pump. Drop-set Style 🙂

3min. AMRAP:
8 Push Jerk 135/95
8 Pull-Ups

3min. AMRAP:
Max Cals on the Assault Bike or Rower

3min. AMRAP:
American KB Swings 53/35

3min. AMRAP:
8 Push Jerk 115/75
8 Pull-Ups

3min. AMRAP:
Max Cals on the Rower or Bike

3min. AMRAP:
American KB Swings 53/35

3min. AMRAP:
8 Push Jerk 95/65
8 Pull-Ups

**2min. Rest After Each Section **

**Coaches you can flip flop the Swings and Cardio sections so that everyone gets a machine having some people swing and some Row/Bike.  They should not do the same cardio twice.

B.) Optional Extra Credit For A Little More Shoulders To Polish You Off:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.

Cool Down:

2 min easy cardio then

Sweat:

15min. to finish…
7 Rounds:
200m Run
10 Back Squats (off the ground) 95/65
5 Burpee Pull-Ups

Rest 4min.

15min. to get as far as possible…
10 SDHPs 95/65lb.
1 Round of “Tuesday”
9 SDHPs 95/65lb.
1 Round of “Tuesday”
8 SDHPs 95/65lb.
1 Round of “Tuesday”
… And so on… Subtracting 1 SDHP each round. Can you make it to 1?