WOD:
3 RFT
3 Sumo Deadlift High Pull ( 75/45 pounds)
6 Push Press (75/45 pound)
9 Burpees
12 Kettle Bell Swings 70/53#
Cross Fit Endurance:
"TOSH" 3 x 200M, 400M, 600M with a work to rest ratio of 1:1
i.e.; if it takes you 45 seconds to run a 200M Sprint, you should rest 45 seconds.
Also, remember to utilize your coaches on any and all excercises we do. Your coaches are certified to ensure your safety and proper technique on each and every lift. LISTEN to the coaches! If they tell you you're doing something wrong, YOU ARE! I don't care how proficient you are at arm curls, this is true functional fitness! Not an Air Conditioned Gym! Other than that, train hard and train safe!
The Strength portion changed....it is now Strict Press. We will do Dynamic Effort, working 3 reps every 1:00 on the 1:00 for 12:00.
ReplyDeleteThen we will rest briefly and attack the WOD! Again...a brief rest and recovery period, maybe some additional stretching and HMDs...Boom...then tackle "Tosh". This isn't Tosh.O either...this is Tosh.Oh my God!!
Your weight is your choice for the Presses. I will most likely be doing 95#.
ReplyDeleteStrength: Dynamic effort Strict press - 3 rep @ 115
ReplyDeleteWOD:
3 RFT
3 Sumo Deadlift High Pull ( 75/45 pounds)
6 Push Press (75/45 pound)
9 Burpees
12 Kettle Bell Swings 70/53#
As RX'ed - 3:32
Cross Fit Endurance:
Only did one round plus a 200m run. I'm kind of sad i missed out cause i need that endurance piece! It hurts so good!!
Great turnout btw! it worked out well where we had pretty much two groups and everything went pretty smoothly! I appreciate the intensity and the consistant people who show up! Let's see if we could make it the whole month together!
Strength: Dynamic effort Strict press - 3 rep @ 95
ReplyDeleteWOD:
3 RFT
3 Sumo Deadlift High Pull ( 75/45 pounds)did 85lbs
6 Push Press (75/45 pound) did 85lbs
9 Burpees
12 Kettle Bell Swings 70/53# RX
5:38
Cross Fit Endurance:
AHHHHHHHHHHHHHHHHH TOSH . OH MY GOD.