CrossFit & Sweat WODs Tues Dec 17th 2019

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A.) Get ready for the most fun WOD ever…
In Teams of 2, complete as many rounds as possible in 30min.

10/8 Cal Row or Bike or Run to Bus Stop
5 HSPU’s
1 Power Clean 185/135 OR 1 Snatch 135/95

*You go, I go style. Partner 1 must complete a full round before partner 2 goes. It would be rad if a team gets 30 rounds. 1 round per minute EMOM style. Doable for sure, but you gotta move!

** ADV is 225/155 on the clean and 185/115 on the snatch

Since yesterday was the last week of 20 rep, I assume everyone is pretty damn sore and tired, so I thought this was appropriate and would boost a little morale. Put your team name and scores on the whiteboard today and let’s see what the top score is!

Cool Down:

Partner Stretches

2 min of this
1 min each here
And if you trust your partner a lot this one feels great on the back!


4 Rounds:
400m Run
25 Wall Balls (20/14)

2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders

5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups

*45/30lb. DBs
*Only 1 DB for the Front Squat and 2 for the lunges


Categories: WOD