August 17, 2014

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Happy Birthday Wade T! 

CrossFit
WOD: 10 Rounds For Time and Sets
3 Weighted Pull Ups (45/25)
5 Strict Pull Ups
7 Pull Ups
*Coming off the bar or going to the ground constitutes the termination of a set.

CrossFit 101
WOD: 4 Rounds, Each for Time
Every 6 Minutes for 24 Minutes Complete:
300m Row
50 Double Unders
15 Toes to Bar
*Note times for each individual set. If you don’t complete the round, you start over at the 6 minute mark.

Competitor
Strength:
1) Every 2:00 for 16:00
1 High Hang Snatch + 1 Snatch (no foot movement/65-75% of 1RM)

2) Back Squat 6 @ 60%, 4 @ 70%, 2 @ 80%, 6 @ 70%, 4 @ 80%, 2 @ 90%, 6 @ 80%, 4 @ 80%

Skill: Strict Handstand Push Up 5 x Max Rep

WOD: Same as CrossFit