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OUR BLOG

Wednesday 7/1/20

By Wodify | In WOD | on June 30, 2020

West End CrossFit – CrossFit

“Dirt Devil” (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)

Open Athletes

Capacity Builder

On the 2:00 x 5 Rounds:

Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts

Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts

Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts

Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts

Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses (50’s/35’s)

Body Armor

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

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