Workout of the Day Wed June 23rd 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:

“CARDIO WEDNESDAY”

Reverse Accumulator For Time….

400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Burpee Box Jumps
10 Toes-To-Bar

35 Sit-Ups
30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Burpee Box Jumps
10 Toes-To-Bar

30 Double Unders
25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Burpee Box Jumps
10 Toes-To-Bar

25 Wall Balls (20/14lb.)
20 Hang Power Cleans (95/65lbs.)
15 Burpee Box Jumps
10 Toes-To-Bar

20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 Toes-To-Bar

15 Burpee Box Jumps
10 Toes-To-Bar

10 Toes-To-Bar

Time Cap: 35min.

Instead of adding one movement per round, we are taking one movement away! Can you finish in the time cap?!

Booty Crew:

A.) 20 min

Heavy Hip Thrust 3 pulses at the top or the bottom (Building in weight)

10 Weight Pistols to bench

15 DB Donkey Kicks

*For the Pistols and Donkey kicks do them both on the same leg before you do the other side

B.) 20 min

12-15 Bulgarian Split Squats

Max reps Banded Glute Abductions

C.) 20 min

12-15 Lateral Lunges

12-15 Lateral Plate Abductions

Sweat:

NO REST between sections…. (36min. Straight)

Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 45/30
9 Toes-To-Bar

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 45/30
9 Toes-To-Bar

Every 3min. x 3 Rounds:
250m Row
15 Wall Balls 20/14
12 Alt. DB Snatch 45/30
9 Toes-To-Bar

Every 3min. x 3 Rounds:
200m Run
15 Wall Balls 20/14
12 Alt. DB Snatch 45/30
9 Toes-To-Bar

Get as many rounds at these numbers as possible. Then drop to 12 wall balls, 9 snatches, and 6 toes-to-bar. If even that starts to fail, you can drop to 9/6/3.

Let’s see how long you can hang on for!

P.S. The only thing that changes between sections is the run and row.

Daily D:

3 Working Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
Immediately into;
1min. Plank on your hands
Rest 90sec. Between Sets

*Keep good quality reps on the presses

Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ

Metcon (AMRAP – Rounds and Reps)

Part 2.)

3min. AMRAP:
20 Alt. DB Snatches 45/30lb.
10 Burpees
Max Pull-Ups in remaining time

Rest 1min. Repeat For 3 Total Rounds.

Advanced: 50-60lb snatches for men or 45-50lbs. for women.

CrossFit:

Booty Crew:

Sweat:

Daily D:

Full Body Aesthetics Day 10 Cycle 10: REST DAY

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