Warm Up: Dynamic, 3x TNB IW/HK/SR
Strength: Deload D/L 5x40,50,60%
Skill: Transition, Jump Shrugs
Power: Power Clean 3 3 2 1 1 1
Wod- Amrap 12 Min,
100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other.
Power Clean: work on hitting a nice tall position and quick feet.
Wod-Rest if needed before each sprint. NO RUNNING!
The 100 M TNB are 50 meters each way.
Stretch and or Mobility
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Big turn out at CFG today for holiday Monday!
ReplyDeleteWOD was changed to a team WOD
Team 1 -- Steven, Mike, Tracy & Sarah
Team 2 -- Steve, Richard, Dan, Maggie & Claire
Team 3 (aka. Team Awesome!) --Bender, Tanya, Tom & Belinda
Complete the following exercise for time, only 1 team member may work at a time and no scaling allowed.
100 pull-ups
100 hands release push-ups
100 KB Swings (#45/35)
50 Wall Ball (#20/14)
50 Box Jump (#24/#20)
50 Burpies
20 Handstand push-ups
5 Rope climbs
Team 1 -- 17:23
Team 2 -- 17: 22
Team 3 -- 17:21
Fun times! Thanks for playing along!
Great times. Looks like a fun one. We will be doing todays Wod tomorrow. but The SP will be D/L
ReplyDeleteThat was a blast! Thanks Belinda and Chris.
ReplyDeleteI did the Filthy 50 instead! Greetings from Peterborough!
ReplyDeletehttp://www.crossfitkawartha.com/
D/L:
ReplyDelete5@87#
5@105
20@126
Cleans:
3@85#
3@105
2@115
1@120
1@125
1@130 - got under the bar, couldn't stand it up!
WOD:
5 rounds
LOVE. THIS. WOD. Short painful bursts the whole way through.
D/L
ReplyDelete5x165
5x210
5x250
P/C
3x135
3x155
2x165
1x175
Time!
WOD
4 rounds + 7 burpees and 50M sprint
Could have had more but had to wait for cars...
Don't let the 12min fool you, it gets ugly!