Weakness: 10 minutes
Strength:
Front Squat @ 40X3; 4-6 reps; 4 sets; rest 120 seconds
DB Shoulder Press 3x5 @ 75%
Metcon:
AMRAP in 3 Minutes of:
3 Burpee Pull-up
7 Squats
Finisher:
3x25 GHD Sit-up / Back Extension
1/31/10
WOD - 02/01/10
Skill:
Weakness: 10 minutes
Strength:
Front Squat @ 40X3; 4-6 reps; 4 sets; rest 120 seconds
DB Shoulder Press 3x5 @ 75%
Metcon:
AMRAP in 3 Minutes of:
3 Burpee Pull-up
7 Squats
Finisher:
3x25 GHD Sit-up / Back Extension
If possible, choose different weakness from last week; strict tempo and rest intervals on front squats; for metcon, chest to deck on burpees, chin over bar on pull-up, full depth on squat and hips completely open at top; finish with GHD work
Weakness: 10 minutes
Strength:
Front Squat @ 40X3; 4-6 reps; 4 sets; rest 120 seconds
DB Shoulder Press 3x5 @ 75%
Metcon:
AMRAP in 3 Minutes of:
3 Burpee Pull-up
7 Squats
Finisher:
3x25 GHD Sit-up / Back Extension
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Affiliate Cup Team Registration opens tomorrow!
ReplyDeleteFrom the site: Team captain registers - $300/team - first come first served - can add team members as you know them - official team roster in by late April.
How do we proceed? Q, are you going to register a team from Primal? Have you got 300 bucks kicking around?
165/65/8 rounds
ReplyDelete95/60 (2 30 DB)/ 3
ReplyDelete155/55/I lost count, I think 6 rounds
ReplyDeleteYes, I'll be registering. Yes, I have $300 kicking around. It was going to be spent on a Russian mail-order bride, but I suppose that will have to wait.
ReplyDeleteWhile I absolutely hate CrossFit's fleecing tactics, I hope everyone who makes the team is aware that they'll be expected to chip in, as I am not paying $300 by myself. For anything. Ever.
Except Russian mail-order brides...
75/50/3 rounds + 3 burpee pull-ups
ReplyDeleteQ - just make sure that you don't get a tranny. Those Russians are sneaky. ESPECIALLY the Russian trannies (trannys?). They hide razor blades under their tongue. Don't ask me how I know.
ReplyDeleteGood lord, Eric. I have some stories from Thailand I could share, but I doubt they're appropriate for public discussion...
ReplyDelete75/50, 4 rounds
ReplyDelete