Member Monday
August 13, 2018
8.15.18. WOD
August 14, 2018

8.14.18. WOD

Brownsburg CrossFit gym

Join us on Friday evening for BBQ & Barbells!

Brownsburg, Avon, Hendricks County

CrossFit WOD

Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.

—–

EMOM 20:00
Minute 1: 30 Shoulder taps or 25ft handstand walk
Minute 2: 10/6 Strict wide grip pull-ups
Minute 3: 10 Box jumps w/ step down (24/20)
Minute 4: 10 KBS (53/35) + 30 double unders
Minute 5: 60s Single unders

Rx+: 25ft HS walk, 6/4 bar muscle-ups, 15 box jumps, 40 double unders
L3: 6/3 Strict pull-ups
L2: Band assisted pull-ups, 35/26, 30s of double under attempts
L1: 12 ring rows, 20/15, 35/26 Russian swing, 30 single unders, Minute 5: Rest

—–

Extra Credit
Accumulate:
200 Banded pull-aparts: 40-50 per set
100 KB side bends, 50 each


Burn WOD

30:00 AMRAP w/ a partner:
Run 800m
60 Renegade rows
Run 600m
40 Dumbbell push press
Run 400m
20 Burpees

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!