Upper East Side

What is hell week? This week we turn up the notch (if that’s even possible) and we GO HAM!

We will be breaking down bench mark WODS all week and making them way more challenging then they already are. Killer, we know!

Why?

Why not 🙂

In 3 weeks we will have a bench mark week. The WODS you choose to do this week are the same WODS we want you to repeat in week 4. They will be written as such

Monday: Demonic Diane

Tues:  FRAN takes you to hell.

WED: EVIL ELIZABETH

THURS: Killer KELLY

FRI: ISABEL’S WITCHING HOUR

SAT: CINDY ON DEATH ROW

SUN: GORRY GRACE

Because of the brutal nature of these workouts we suggest you pick 3 or 4 only. Welcome to EVF HELL WEEK!  This is CrossFit.

warm up

3 rounds of Cindy

5 strict pull ups

10 push ups

15 air squats

Dynamic stretches

HSPU practice

Workout Prep

Dead lifts

take 3-4 sets to build up to working weight.

Training

Demonic DIANE

9 rounds

5 Dead-lifts (275/190lbs)

5 strict HSPU

2 min rest between each round

LV 1/ scale options

scale 65% of your 1RM on your DL if you cannot use Rx

scale HSPU with pike push ups on boxes

or push ups on ground