WOD for 04 MAY 2016

0500 and 1130 at Fredericks Gym

 

So today is great day. Today we do the first CrossFit workout I ever did. Fran. But before we do that let us knock out some other preliminary stuff.

Warm Up:

Complete as many rounds as possible in 8 mins of:

Row, 250 m

Single Arm Overhead Walking Lunge Step, 40 ft

Easy Pace guys.

 

METCON 1:

Fran

21,15,9

Thrusters 95/65

Pull Ups

 

METCON 2:

1k Max Effort Row

 

Skill session:

Spend rest of remaining time working on handstand push ups!

 

Cool Down:

Row, 3 mins

Pancake Stretch, 2 mins

Shoulder Smash, 2 mins

Kneeling Shoulder Stretch, 2 mins

 

—————–Optional Strength——————-

Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%

Back Squat 3RM; 4 x 3 @ 90% of 3RM

Press 5RM; 4 x 5 @ 90% of 5RM

Dumbell Row 5 x 8

One thought on “WOD for 04 MAY 2016

  1. Well Fran was its usual amount of Glory. Did it in 2:51, pretty happy I had a 1 second PR. would have been 4 or 5 seconds faster but I flew off the bar during a pull up and had to get back on. Fun though! Great Job Cliff on a new PR and good job everyone else. It was glorious.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s