WOD 10/04/2018

BURN CLASSES

10min Volume
500m/400m Bike
8 Russian KB Swings
3 TGU/side
A) 15min Bike Cert.
0:00-1:00
Max Effort, LEGS ONLY
1:00-1:30
Rest
1:30-2:30
Max Effort, ARMS ONLY
2:30-3:00
Rest
3:00-4:00
MAX EFFORT w/ EVERYTHING
4:00-5:00min RestRepeat 2 more times for a total of 3RD’s
Rest 5min b/w A & B
B) 15min of Two Dumbells & You
12 Double Dumbell Deadlifts + 9 Hammer Curls + 6 Push Presses
100′ Farmers Carry
50 Alt. Mt. Climbers, with Hands on Dumbells

CROSSFIT CLASSES

Warm Up
3 Rounds
12 Half Kneeling Bottoms Up KB Press/Side
9 Box Step Ups/ Side
6 Med Ball Cleans + Wall Ball
Strength
Strict Press
5×1 @97.5% of 3RM
WOD
EMOM Till Death
5 Burpees Every Minute
1 Wall Ball
5 Burpees + 2 Wall Ball
5 Burpees + 3 Wall Ball
5 + 4 WB
5 + 5 WB…ETC
Bonus
Roll out that body!

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