WOD for 30 NOV 2016

1140ish at the Fred

So I am going on leave 01-11 December. Sooooo Cliff and Sarah will be running the Shindig as they both aspiring CrossFit level one Trainers. Don’t be a bunch of savage heathens as they are practicing coaching and that is difficult enough without having to herd cats! Give them the same level of respect and courtesy that you show m….someone who you show respect and courtesy too. Hahahaa

 

Here are the OPs:

Warm up:

Prone row

250m row

1 min HS Hold

 

WOD 1:

Shoulder Press 7-7-7-7-7, using heaviest weight per set

Back Squat 7-7-7-7-7, using heaviest weight per set

Notes:

Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of strict press. During EVEN min you will complete 7 reps of back squat. Gradually increase load of each movement with each set to make it as difficult as possible. Reps must be unbroken for the workout to qualify as prescribed. Pay special attention to keeping your rib cage locking in place during the press. Do NOT extend your spine. If this happens, decrease the weight.

 

WOD 2:

1-2-3-4-5-6-7-8-9-10 reps, for time of:

Sumo Deadlift High-pull, 95/65 lbs

Handstand Push-up

 

WOD 3:

Every 1 min for 10 mins, alternating between:

10 Toes-to-bars

Overhead Walking Lunge, 95/65 lbs, 10 steps

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