WOD:
21-15-9
Pull Up
Overhead Squat
Rest 5 Minutes then…
Fitness Standard: 400 m run for time
Strength:
Sumo Deadlift High Pull, 3 x 8
Daily Challenge: Accumulate 3 minutes of middle plank
Post loads for SDHP and time for couplet/run to comments…
taken from crossfitokc.com
WOD:
Two Rounds for time…
20 Box Jumps
20 Shoulder to Overhead
20 V Ups
20 Overhead Walking Lunge w/ Plate (R/L = 2)
20 Burpees
Strength:
Thruster, 3 x 8
Daily Challenge: 100, 75 or 50 Ab Mat Sit Ups for Time
Mobility: Downward Dog, Upward Dog 60 sec
WOD, Strength, Challenge and Mobility taken from crossfitokc.com
3 RFT of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups
BtW median for Rx’d men: 8:35
I thought I’d share a workout I did today down at the local Crossfit Gym.
Warm Up:
Run or Row 100m @ 60% intensity
50 Jumping Jacks
Run or Row 100m @ 70%
40 Mountain Climbers
Run or Row 100m @ 80%
30 Air Squats
Run or Row 100m @ 90%
20 Push-Ups
Run or Row 100m @100%
10 Pull-Ups
Main Course:
100 Over-Head Squats (Rx’d @ 40kg) For Time
At the top of every minute do 3 burpees while the clock is still running and then with the remainder of the minute you will do as many squats as possible. Repeat until you reach 100 squat reps.
Dessert:
8 Sets of Tabata Rows 20 seconds on 10 seconds rest
