Paramus 7/24/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 12 minutes, alternate between:
Pendlay row
Ring dips or bench dips (slow and controlled)

Workout of the Day
As many reps as possible in 12 minutes, ascending ladder:
2 Thrusters 95#/65#
2 Lateral burpees
4 Thrusters
4 Lateral burpees
6 Thrusters
6 Lateral burpees
and so on….

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes
5 Bulgarian split squats (left)
5 Bench dips
5 Bulgarian split squats (right)
5 Bench dips

1 Minute rest

1 Minute max row/bike
1 Minute rest

As many rounds as possible in 5 minutes
5 Dumbbell ground to overhead (left)
5 Push-ups
5 Dumbbell ground to overhead (right)
5 Push-ups

1 Minute rest

1 Minute max row/bike
1 Minute rest

Repeat 1x for a total of 2 rounds

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