6.13.19 WOD
June 12, 2019
Athlete Of The Month
July 1, 2019

6.14.19 WOD

Indianapolis, Hendricks County

CrossFit WOD

1a) Rope climb: 4 x 2. Rest 45s.
– Rx+: L-Sit rope climb
– Rx: Legless rope climb
– L3: Rope climb w/ legs
– L2/L1: 10 pull-ups or ring rows

1b) Ring dips: 4 x 10. Rest 45s
– Rx+: Ring dips
– Rx: Bar dips
– L2/L1: Box dips

AMRAP 14:00
50 Push-ups
50 Hollow rocks
50 Push presses
50 Barbell rows, change grip every 15 (75/55)

Rx+: 95/65
L3: 65/45
L2: Box push-ups, 55/35
L1: Box push-ups, 45/15

Extra Credit
Banded tricep pushdowns: 4 x 25. Rest 60s.
-explosive, fast reps w/ full ROM


Burn WOD

5:00 AMRAP x 3
(Pick up where you left off each time)
20 Single arm KB front squat, total (53/35)
40 Double unders
20 KBS
40 Double unders

Rest 2:00 between rounds
*Score = total rounds

5 min rest

4 Rounds for quality:
10 Single arm KB row
20 Banded pull-aparts

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