Member Monday
January 7, 2019
1.9.19 WOD
January 8, 2019

1.8.19 WOD

Indianapolis fitness

Talk to a coach to learn more about skills sessions to ensure that you’re ready for the Open.

 

CrossFit WOD

1a) Close grip floor press: 5 x 5, adding weight each set. Rest 45s.
1b) Close grip chin-ups: 5 x 5. Rest 45s.

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For time:
100 Hand release push-ups
100 DB renegade rows, total (50s/35s)
100 DB single arm push press, total (50s/35s)
100 Abmat sit-ups
*18:00 cap

Rx+: 50 Strict HSPU for HR push-ups
L3: 35s/20s
L2: 75 Box Push-ups, 30s/15s, 75 Abmat sit-ups
L1: 50 Box Push-ups, 20s/10s, 50 Abmat sit-ups

Extra Credit
Reverse Hypers OR Supermans: 2 x 25 or 2 x 50. Rest 60s


Burn WOD

2 Rounds for time w/ a partner:

50 Kbs
50 Weighted step-up
50 Sit-ups
50 SDHP
50 Cal row

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Mobility

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