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!”
Finish The Following Rep Scheme For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpee Box Jump
Wall Balls (20/14lb.)
Toes-To-Bar
Hang Power Cleans (95/65)
Sit-Ups
Front Rack Lunges (95/65)
Booty Crew:
A.) 20 min Build to the heaviest 10 rep Hip Thrust Possible
After each set complete:
8e Heavy Step Ups
15 Upright Rows + 15 OH Press
B.) 20 min:
12-15e Bulgarian Split Squats
12-15e Weighted Pistols
Max Set Pull Ups (12-20 reps)
C.) 4x :45/15
Banded Skaters
Push Ups
Weighted A-Squats
KB Swings
Sweat:
(0-10min.)
Row 100/80 Calories
*EMOM complete 7 Wall Balls (20/14lb.)
*Start With Wall Balls
(10-20min.)
Bike 100/70 Calories
*EMOM complete 7 Barbell Thrusters 45/35lb.
*Start With Barbell Thrusters
(20-30min.)
100 Overhead Lunges with a 45/35lb. Plate (L+R= 2 reps)
*EMOM complete 20 Double Unders
*Start With Double Unders
Daily D:
You owe me a 10min. TOTAL PLANK HOLD.
The clock starts with you performing;
2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar
IMMEDIATELY into your 10min. Plank Hold
EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.
Time Cap: 30min.
Weight: 45/30s
Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions 🙂
*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
Full Body Aesthetics Day 17 Cycle 10: REST DAY
Not sure if anyone will actually finish this one, but just incase you do, put your time on the board!
Left + Right on lunges = 2 reps
*You may switch the order around if you like.