WOD for 01 AUG 2016

0500 and 1130 at Fredericks Gym for CrossFit, 0645 or so for Olympic Lifting

So today I am going to restart the Oly lifting in the AM at 0645 or so. It should last for about an hour a day and it will focus on strength and technique development with  the more technical lifts. If you are available and want to do the Oly lifts let me know.

This week is a “deload” week in Julie’s programming. Apparently her definitions of Deload and my definition is radically different as today’s workout does not look deloaded in any which way. But hey it will be fun either way!!

Here are the OPs:

 

Warm Up:

3 rounds, 45 secs per station, of:

Kettlebell Swing Rest 15 secs

Double Under Rest 15 secs

Handstand Hold Rest 15 secs

 

WOD 1:

DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

 

WOD 2:

For time:

10 Deficit Handstand Push Ups, 3 in

10 Muscle-ups

8 Deficit Handstand Push Ups, 3 in

8 Muscle-ups

6 Deficit Handstand Push Ups, 3 in

6 Muscle-ups

4 Deficit Handstand Push Ups, 3 in

4 Muscle-ups

2 Deficit Handstand Push Ups, 3 in

2 Muscle-ups

— then —

Run, 800 m

 

So much for Deload!!! Hahaa and guys if you start complaining about DT I will just remind you that the women games athletes did this weight in 2015 and a bunch of them put up some great times. So push hard!!!

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