Workout of the Day Saturday July 3rd 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!

CrossFit:

In Teams of 2:

4 Rounds:

90sec. of Power Cleans (135/95lbs.)
90sec. of Toes-To-Bar
90sec. of Cal Bike or Row
90sec. of Front Squats (135/95lbs.)
90sec. of Burpees
90sec. of Rest

This is essentially a beefed up version of Fight Gone Bad.

Only 1 person works at a time. You may switch whenever you like.

ADV Version: 185/135lbs. for both the cleans and squats. Or you can build on the 135/95 a little each round.

Definitely a lot nastier than it seems 🙂

Sweat:

Get as far as possible in 35min…
200m run
70 Wall Balls 20/14
200m run
60 Push-Ups
200m run
50 DB Russian Twists 35/25
200m run
40 Front Squats 75/55lbs.
200m run
30 Bench Dips
200m run
20 Pull-Ups
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the bike instead of the 200m Run.

This workout looks SO FUN! Enjoy and don’t forget it’s 2 ROUNDS!

Daily D:

“Flex Saturday”

5min. of Single DB Cleavage Cutters for Max Reps

5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)

5min. of Single DB Bicep Curls

5min. of Single DB Skull Crushers for Max Reps

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

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– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

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Single DB Cleavage Cutter:
https://www.youtube.com/watch?v=GEWgxUYNYxA

Single DB Bicep Curl:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Deficit Single Leg DB Calf Raises:
https://www.youtube.com/watch?v=1orsTuEvD88