7.19.18. WOD
July 18, 2018
7.21.18. WOD
July 20, 2018

7.20.18. WOD

fitness, Indianapolis, gym

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Indianapolis fitness, Speedway

CrossFit WOD

Weighted Chin-up: 1RM. Rest 2:00

—–

“Roundabout”
For total time:
21 S20H (135/95)
800m run
Rest 2:00
15 S20H (155/105)
600m run
Rest 2:00
9 S20H (185/115)
400m run
*22:00 cap including rest

Rx+: 135/95, 185/115, 205/125
L3: 115/75, 155/105, 165/105
L2: 95/65, 115/75, 135/95
L1: 75/55 for all rounds

—–

Extra Credit
1a) Banded plank rows: 3 x 10-12 ea. Rest 10s.
1b) DB curls: 3 x 10-12. Rest 10s


Burn WOD

20:00 AMRAP
20 Air squats
10 Walking lunges
5 Burpees
Run 1 lap

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