WOD for 31 AUG 2016

0500 and 1130 for CrossFit

0630ish for BEAST LIFTING!

 

So if tradition holds true my wife is going to have a baby today. If tradition doesn’t then well I guess she won’t. Either way we are going to celebrate with a Team WOD! Woot Woot.

I will put the usual workout for the individuals as well just in case.

Here are the individual OPs:

 

Warm Up:

Complete as many rounds as possible in 5 mins of:

10 Cossack Squats

10 Single Arm Kettlebell High Pulls

Single Arm Kettlebell Overhead Walking Lunge, 40 ft

 

WOD:

3 rounds for time of:

15 Push Press, 95/75 lbs

Front Rack Walking Lunge, 95/75 lbs, 40 ft

15 Sumo Deadlift High-pulls, 95/75 lbs

Overhead Walking Lunge, 95/75 lbs, 40 ft

(Oh that’s NASTY!)

8 min time cap

 

Skills:

Complete as many rounds as possible in 20 mins of:

Handstand Walk, 40 ft

10 Ring Dips

L Sit, 30 secs

***This is not for speed, but purposful practice. Practice handstand walking in mulitple directions (forward, backwards, side)

 

———————Team WOD———————-

Find a partner of equalish skill level. (That is important on this one, you don’t want your partner to quit on you on round 2. Thanks Tom.)

 

“Happy Birthday”

6 RFT

(Partners alternate laps)

 

Farmer’s Carry 4 laps 70/53 each hand

Fireman’s Carry 4 laps

10 x KB Deadlifts (per partner) 70/53 each hand

Sled Push 2 laps (Heavy)

 

This one wrecked house back in March last time we did it. I expect we will collectively do aaaalot better. Don’t disappoint me!

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