7.8.18. WOD
July 7, 2018
Member Monday
July 9, 2018

7.9.18. WOD

Indianapolis, Pittsboro, Speedway

CrossFit WOD

Power clean: 1RM. Rest 2:00

—–

”Uncle Buck”
EMOM 9:00

Minutes 1-3
3 Power cleans (135/95)
3 Front squats (135/95)
3 S20H (135/95)

Minutes 3-6
3 Power cleans (155/105)
3 Front squats (155/105)
3 S20H (155/105)

Minutes 6-9
3 Power clean (185/125)
3 Front squat (185/125)
3 S20H (185/125)
*Score = weights used + how many drops you had

L3: 115/75, 135/95, 155/105
L2: 95/65, 115/75, 135/95
L1: 75/55, 95/65, 115/75

—–

Extra Credit
Accumulate:
100-200 Banded leg curls, each
60s RKC plank
*Accumulate volume however you see fit


Burn WOD

EMOM x 30:00, alternating between:
Kettlebell swing, 40s
Run 130m
Goblet squat 40s
Run 130m
Burpee over kettlebell 40s
Rest 1 min

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!