Indianapolis, Hendricks County
1.10.19 WOD
January 9, 2019
Indianapolis CrossFit gym
1.12.19 WOD
January 11, 2019

1.11.19 WOD

Brownsburg, fitness, Avon

Pittsboro, Avon, Zionsville, IndianapolisDon’t let work travel get in the way of your daily exercise. Try out one of our Travel WODs next time you’re out of town.

 

CrossFit WOD

Strict Press: 1RM. Every 2:00

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EMOM 20:00
Minute 1: 100ft each arm of asymmetrical OH carry (53s/35s)
*1 KB OH/1 KB in front rack
Minute 2: 10/8 Strict ring pull-ups
*Alt. grips every set
Minute 3: 10/8 Ring dips or push ups
Minute 4: 15 SDHP (95/65)
Minute 5: 10 Front rack reverse lunges, total (95/65)

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Extra Credit
AFAP:
75-50-25
Banded pull-downs
Banded push-downs
*After each set complete a 30s hollow hold.


Burn WOD

For time:
100 Push-ups
10 Row calories

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4 Rounds for time of:
10 Double kettlebell bent over rows
Wall sit x 30 secs

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