6.7.18. WOD
June 6, 2018
6.9.18. WOD
June 8, 2018

6.8.18. WOD

Brownsburg gym, fitness

Invite a dad to 317 on Saturday, June 16th for Dad & Donuts. We hope to see you there!

Pittsboro, Speedway, Zionsville

Register for a spot in our Women’s Self Defense workshop.

CrossFit, Brownsburg, Speedway

CrossFit WOD

1) Floor press: 9 x 3 @60-65% of Tuesday, every 60s.
–change grip every 3 sets – close, medium, wide.
2) Strict pull-up: 1 x max reps.

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EMOM 5:00
10 T2B + 10 KBS (53/35)

Rest 2:00

EMOM 5:00
10 Barbell rows (135/95) + 20 Russian twists w/ a plate

L3: 115/75
L2: 35/26, 95/65, knee lifts
L1: 26/18 Russian swings, 75/55, Reverse crunch in place of T2B

—–

Extra Credit
3 Rounds of:
1a) DB rollback tricep extensions x 15
1b) DB hammer curls x 10
1c) DB lateral raises x 15
10s rest between movements.


Burn WOD

EMOM 20:00, alternating between:
10 Assault bike calories
V-Up, 30s
Run, 130m
Plank hold, 30s

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