Wednesday WOD 25-7-18
July 24th, 2018
Wednesday WOD 25-7-18
HomeFront will post two/three WOD Options:
- Open - Those that want to compete RXD in The CrossFit Games – Open Workouts.
- Performance - Those that want to compete SCALED in The CrossFit Games – Open Workouts.
- Fitness - Is for beginners and our members who want to be fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.
2019 OPEN ATHLETES
Deload Week
OPEN & PERFORMANCE
1. “Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
Post scores here on Beyond the WhiteBoard.
It’s a race to the death—can you get there under 5:00? If so, NOBULL will hook you up with a free pair of lifters. Free CompTrain t-shirt/tank for anyone that can hit it under 5:30. Send videos, shoe/shirt sizes, and mailing address to athlete@comptrain.co by July 25th.
**NOTE**
Workout standards below. Videos not meeting standards will not be eligible.
CHALLENGE STANDARDS:
Bike
Assault bikes only.
Monitors must be reset each round. Someone else can reset your monitor for you.
All videos must show bike monitor at the end of the workout.
Burpees
Stand tall and clap overhead, to the standard demonstrated by Cole in video.
Videos with multiple rounds/reps that blatantly fall short of Cole’s burpee standard will not be eligible.
Fitness
1. “Death Race”
5 Rounds:
15/10 Calorie Row
10 Burpees
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
2. Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises
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