warm up
burgener warm up x 10
focus: power snatch
3x5 @ 75% bodyweight
-work 2nd pull & landing position
workout
tabata mash up x 8:
pull ups
95# push press
2min rest
tabata mash up x 8:
clapping push ups
115# hang power clean
2min rest
tabata mash up x 8:
box jumps
135# thrusters
several ways to approach this:
-work to failure i.e. balls to the wall
-work at a steady constant pace throughout 20secs
or,
-achieve a certain rep count every work interval
post total reps from each movement
warm down
1 mile conditioning run
3 rounds of:
contrast showers
-1 minute of hot water
-30secs of cold water
(always finish on cold water)
11 comments:
My shower day is Friday... this is throwing off my schedule!
- Sherry
ryan w.193bw.mod....COLD 6am wod
r1) 95lbs..22/32
r2) 115lbs..27/21
r3) 95lbs..32/17
no gas in the engine this morning...very poor effort on my part...
The cold has a debilitating effect on the hands. Oly lifts in 33 degrees builds character.
Kyle R.
brutal this morning. glad to be back.
r1) 95lbs: 19/27
r2) 115lbs: 21?/24
r3) 95lbs: 41/10
This was a welcome to reality check! (Aren't they all)
It's late over here, so I'll just leave the numbers out.
My fellow sufferers today:
bou
rolf
ralph
günther
kiwi(markus)
raymond
simon
rob (me) I couldn't keep count anyways.
The 135 # Thrusters really finished me off.
I couldn't think of any better wods to do.
Good programming!!!!!!!!!!!!!!!!!!
Good night ya'll! I will sleep good tonight for sure!
manoj 164bw
well that sucked , but i created my own andy warhol on the mat. numbers on the board, i was pretty wobbly after
Dustin 173bw.
r1)95# 32/36
r2)115# 19/21
r3)115# 47/4
rx. 56/56, 40/43, 26/14.
Steve C. rx.
I don't remember my numbers but it was a lot.
Made it through 3/4 of a round of a contrast shower before I threw in the towel.
turbo. 158bw. rx. 61/63; 48/46; 35/19
Turbo eats a Pop Tart, walks into a CrossFit gym, destroys a wod, jaws drop, egos shatter, a child is baptized, the Constitution is amended, and there's peace on earth. He talks a bunch of shit and leaves.
Performing a tabata mash-up in a non-crossfit enviornment.
Oh how the folks at the base gym love me.
Todays wod was a self-inflicted beat down.
Started out ok, then the numbers on the face of the clock started to become a little fuzzy. Keeping track of 20 on and 10 off & counting reps ended up being one long blur. One more day of the pm shift driving the beast.
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