WORKOUT for Friday 12/3/2021
“DIANE”
21-15-9 reps for time:
deadlift, 65/102kg
(strict) HSPU
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+ “Discipline is constant. Inspiration is fleeting.” – Entrepreneur
CrossFit WOD for Thursday 5/10
4 rounds for time:
60 double unders
15 dips
15 SDHP, 25/15kg
15 hanging leg raise
Performance
4 rounds for time:
60 double unders
15 ring dips
15 SDHP, 2×20/12kg kettlebells
15 toes-to-bar
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HIIT WOD – 12pm
Every 2 min for 10 min:
10 Cal Row
12 Dbl DB Push Press
Rest 1 min
Every 2 min for 10 min:
12 Sandbag Squats
10 Cal Row
Rest 1 min
Every 2 min for 10 min:
10 Cal Row
12 Ball Slam
Rest 1 min
Every 2 min for 10 min:
12 Sit Ups
10 Cal Row
HIIT WOD – 5:30pm
3:00 on, 1:00 off, for 15:00
agility ladders
5 double pushup burpees
10 butt scoots
15 med ball clean
20 6″ two-hand target jumps
EMOM for 7 minutes:
6 step-up skip/side
5 squat thrust box jump
4 pushup + t-spine twist
3 box jump overs
ABMAGGEDON
– 60 crunches
– 30 reverse crunch
– 60 twisting crunch
– 30 twisting reverse crunch
– 60 t-spine twist (forearm) plank
– 30 leg lifts
BSU
BUTTMAGGEDON
– 30 elevated single leg bridge-up/side
– 60 frog pumps
– 30 fire hydrants/side
– 60 frog pumps
– 30 jumping lunges
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