7.17.18. WOD
July 16, 2018
7.19.18. WOD
July 18, 2018

7.18.18. WOD

Pittsboro, Avon, Zionsville, Indianapolis

If summer travel takes you away from the gym, take our travel WODs with you.

CrossFit, Hendricks County

CrossFit WOD

Odd minutes: 10 strokes on the rower, focusing on technique
Even minute: 20 shoulder taps
Rx+: Handstand on wall shoulder taps

—–

3 RFT w/ a partner:
1k Row
40 Wallballs (20/14)
30 Box jumps overs (24/20)
20 Power snatch (95/65)
10 Overhead squats (95/65)
*30:00 cap

Rx+: 115/75
L3: 75/55
L2: 14/10, 65/35
L1: 10/8, step ups, empty barbell

—–

Extra Credit
5:00 recovery on a bike or rower at a conversational pace


Burn WOD

25:00 AMRAP w/ a partner
10 Assault bike calories
10 Burpees
20 Double unders
*One partner finishes full round before switching

——

Rear Delt raise 4×12, using heaviest weight per set
Single arm row 4×12, using heaviest weight per set

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!