WOD – Page 19 – CROSSFIT EAST

Friday 20250725

Overhead squat 15-15-15 reps

Additionally, practice planks for 20 minutes.

Pick 3 odd lifts and spend 30 minutes practicing them.

Then bike 1 mile for time.

Complete as many reps as possible in 20 minutes of:

15 dumbbell bench presses
15-second L-sit hold
15 deadlifts
15-second L-sit hold

Use bodyweight for the deadlifts, and a pair of dumbbells that adds up to half your bodyweight.

Thruster 3-3-3-3-3-3-3 reps

Additionally, practice handstands and scales for 20 minutes.

Row 500 meters
25 GHD sit-ups
25 hip extensions

Back Squat 20 reps

Ruck 40 minutes ..20 minutes out, 20 minutes in.

30 medicine ball cleans
Run 400 meters

Men use a 20-lb ball.
Women use a 14-lb ball.

Jerk 1-1-1-1-1-1-1 reps

Then, practice SLIPS for 30 minutes.

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats