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Wednesday, Jul 22, 2020

By July 21, 2020July 29th, 2020No Comments
Warm Up
7 min amrap:
7 RDL’s (empty bar +slight bend in knees)
7 Bent Over Rows (empty bar)
7 Shoulder to overhead (empty bar)
7 situps
– into workout prep –
Warm Up to working deadlift weight

Deadlift 5×1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-

“Bermuda Triangle”
3 rounds
2 minute Max Calorie Row/Bike
-1 minute rest-
2 minute Max Calorie Bike/Row
-1 minute rest-
2 minute Max Calorie Row/Bike
-1 minute rest-
*Score total calories for each round*
**Alternate machines each round**

Accessory
3 sets
15 Upright Row R/L
15 Half kneeling single arm press R/L
5 Windmill R/L

CrossFit Lynchburg

Author CrossFit Lynchburg

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