Brownsburg gym, Speedway
5.11.19 WOD
May 10, 2019
Indianapolis, Hendricks County
5.14.19 WOD
May 13, 2019

5.13.19

fitness, Hendricks County

CrossFit WOD

Sumo rack deadlift below the knee: 5-4-3-2-1-1-1-1. Every 2:00
–Beginner: Build to a challenging set of 3.

”Tombstone”
For time:
30 Back squats (225/155)
50 Russian KBS (70, 53)
30/24 Calorie bike
*8:00 cap

Rx+: 275/185, 88/70
L3: 185/125, 53/35
L2: 155/105, 45/30
L1: 135/95, 35/25

Extra Credit
Reverse Hypers: 4 x 15. Rest 60s.


Burn WOD

18:00 AMRAP:
Ascending reps
10 Alt. Db snatch
10 Cal row or run 1 lap
20 Alt. Db snatch
20 Cal row or run 2 laps
30 Alt. Db snatch
30 Cal row or run 3 laps

Rest 5 min

4 Rounds:
30s Glute march
Rest :30
30s Goblet squat
Rest :30

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