7 reps of bear series
14 burpees
4 rounds
7 reps of bear series
14 burpees
4 rounds
Five Rounds for time:
10 pull-ups (full extension, not mini elbow bends)
10 dips (not reverse pull-up mini elbow bends)
10 push ups with feet on 45lb plate or bench (plank only, no snakes or butt pyramids)
20 weighted walking lunges ( suggest weight 45/35, adjust to get knee touch every time)
50 sit-ups
10 deadlifts @ 225
10 t2b
100 single unders
4 rounds
50 pull-ups
400m run
21 95lb thrusters
800m run
21 95lb thrusters
50 pull-ups
Complete in as short as time as possible.
I am shooting for less than a day.
Two WOD @ 8:30 an 10:30 for Arnold practice:
WOD 1 - 185lb power clean and jerk – 7 reps
Carry two 50 lb dumbells length of the field house
135lb overhead squats – 7 reps
Carry two 50 lb dumbells back the length of field house
Five rounds - 15min cap
WOD 2 - 1000 meter row
20 pull ups
20 HRPU
15 115lb thrusters
2 rounds for time
AJ, Mitch and Strick did both. They made it look harder than it was. LOL! Not really. Nice work guys!
15min AMRAP
10 hang cleans @95lb
10 hand release pushups
20 feet of walking lunges w/KB
5 toes to bar
Lunge and toe to bar standard – http://crossfitindynorth.com/2012gli/#Details
lunge – knee must touch the ground and full hip extension standing up - use a weight heavy enough to challenge but light enough that you touch your knee and get back up straight every time. Weight used at competition for men was 45lb and 35lb for women.
toes to bars - when arms are at full extension down, your feet have to travel back behind bar. both feet have to touch the bar. if when you start doing these points on each rep it seems hard to do, you are probably doing it right. just ask Strick.
4 dead hang pull ups
10 thrusters @95#
20 sit ups
7 rounds
10-8-6-4-2
front squat @95#
t2b
bar burpees
run 200 m or 100 jump rope
No WOD today. Weight room closed.