July 30, 2014

Happy Birthday Rudy I!

CrossFit
WOD: For Time
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

CrossFit 101
WOD: For Time
Row 500m
150 Double Unders
50 Burpees

Competitor
Strength:
1) Every 2:00 for 20:00
1 Clean
*Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

2) EMOM x 5
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

3) Every 2:00 x 10:00
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

WOD: For Rounds and Reps
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
*Rest 4 minutes, and then repeat.