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CrossFit:
“Cardio Wednesday!”
0-9min…
2 Rounds:
30 Burpees
400m Run or 500m Row or 0.5 Mile Bike
9-18min…
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
5 Burpee Box Jumps (20″)
18-27min…
2 Rounds:
30 Burpees
400m Run or 500m Row or 0.5 Mile Bike
27-35min…
10 Rounds:
10 Single DB Push Press (50/35lbs.)
10 Air Squats
Booty Crew:
A.) 20 min to build to the heaviest 3 sec pause 8 rep Hip Thrust possible
-After each set complete:
8e Heavy Deficit Reverse Lunges
10 Pull Ups + 15 Push Ups
B.) 20 min:
12-15e Bulgarian Split Squats
8-10e Weighted Step Ups
15 OH Press + 12-15 6 Ways
C.) 4x :45/:15
Banded Skaters
Renegade Rows
Weighted A-Squats
DB Hang Snatches
Sweat:
3 Rounds:
(0-3min.)
400m Run
15 Toes-To-Bar
(3-6min.)
25 DB Deadlifts
25 Box Jumps (20″)
*You may break this up however you like
(6-9min.)
35 Burpees
(9-12min.)
50 Barbell Push Press (75/55lbs.)
As soon as you reach the 12min. mark, the whole workout starts again! This is 36min. of straight work! The only rest time you get is the time you earn by finishing any of the sections early 🙂
Score: You get 1 round for finishing each section. The max score is 12.
DB Deadlift Weights:
Advanced Men: 70s
Intermediate: 50s
Advanced Women: 50s
Intermediate: 30s
Daily D:
21 Sit-Ups
15 DB Floor Press (50/35s+)
9 Pull-UpsRest 90sec. Repeat For 3 Total Rounds.
– Weight is 50/35 or more if you choose
Part 2.)
5min. AMRAP:
Renegade Rows
https://www.youtube.com/watch?v=Lxb3FWMk6tg
*Complete 5 reps on the right side and then 5 reps on the left side nonstop, until the time is up. Try and rest as little as possible
Full Body Aesthetics Day 24 Cycle 10: REST DAY
MASH style! Also know as, “a little bit of everything.”
I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉