Member Monday
April 8, 2019
Indianapolis bootcamp, Hendricks County
4.10.19 WOD
April 9, 2019

4.9.19 WOD

Indianapolis, Hendricks County, Speedway

CrossFit WOD

Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.

4 Rounds of:
8/5 Strict C2B pull-ups
20 DB alt. step-ups, total reps (35/25, 20”/15”)
25/20 Calorie row
Rest 1:1
*25:00 cap

L3: 6/4 Strict Pull-ups per round, 30/20
L2: 5 Strict band assisted pull-ups, unweighted step-ups
L1: 8 Ring rows per round, unweighted step-ups to a lower box, 20 calorie row per round

Extra Credit
Banded back complex:
50 Pulldowns
50 Banded facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest


Burn WOD

Double unders
50-40-30-20-10
Alt DB snatch(50/35)
25-20-15-10-5
Burpees
5-5-5-5-5

Mobility

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