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OUR BLOG

Wednesday 11/6/19

By Wodify | In WOD | on November 5, 2019

West End CrossFit – CrossFit

“My Fitness Pals” (Calories)

Teams of 3

5 Rounds

Min 1 – 50 Double unders

Min 2 – 25 AbMat sit ups

Min 3 – Max Cal Bike or Row

Min 4 – Rest

*Score is total calories

Open Athletes

“My Fitness Pals”

OTM x 20 (5 Rounds)

Min 1 – 50 Double unders

Min 2 – 25 abmat sit ups

Min 3 – max cal assault bike

Min 4 – Rest

Body Armor

A) 4 Sets:

7 Tempo Kettlebell Deadlifts

7 Barbell Bench press

B) 4 Sets:

7 Tempo Weighted Hip Extensions

Rest as needed between sets.

Tempo kb dl – With 2 kettlebells, a regular deadlift followed by a 5s negative to the floor.

Bench press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken.

Tempo weighted hip ext – Hold plate across the chest. Regular speed up, and tempo 5s negative down.

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