Wednesday 20140611

Foundations is over! Back to standard Eo3Fit programming! 

WOD

Work capacity day! These are not max effort WODs, the purpose is to keep moving around 85-90% effort. Just keep moving.

5 minutes as many rounds as possible:

  • 10 Thrusters @ 95lb/65/45
  • 5 Burpees

~5 min rest~

5 minutes as many rounds as possible:

  • 10 chest to bar pull-up/pull-up/pull-up band progression
  • 10 double-unders/3x single unders/2x single unders

~5 min rest~

5 minutes as many rounds as possible:

  • 15 kettlebell swings @ 2 pood/1.5 pood/1 pood
  • 15 mountain climbers

~5 min rest~

5 minutes as many rounds as possible:

  • 10 Power Clean @ 95 lb/65/45
  • 10 hand release push-ups

~3 min rest~

5 minutes as many rounds as possible:

  • 10 burpees 
  • 10 squats

~3 min rest~

5 minutes as many rounds as possible:

  • 10 sit-ups 
  • 5 toes to bar/knees to elbow/knees to chest

*Competitor: As prescribed 
*Established: Scaling written in WOD
*Recruit: Scaling written in WOD 

Post total rounds to comments.

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.