Wednesday 20140924

WOD

After today, we will continue with some strength work and get to 3 RMs, then the next week get to 1 RMs. Follow the schedule as written. We will be jumping into some new programming soon and you need to know where you stand. 

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.