Wednesday: Anaerobic Madness!!

Spend the first 10-15 minutes warming up the

Front Squat, work up to your weight you are going to use for the wod.

WOD
5 Rounds

  • 3 Front Squats (heavy but not so heavy that you have to pause at all during the set of 3)
  • 10 Burpees
  • ~100 M Sprint (Out the big door to the left, to the back of the parking lot-walk back)
  • 5 minutes rest

*Wod is compliments of Bin Lu

Each round should be ¬†completed at an all-out, anaerobic pace. Don’t save any for later, lay it all out each round.

Don’t forget gymnastics tonight with Gretchen at 7:45

We will continue the bar work we started with last week and then the second half of the class will be a brief lesson on take-offs for back tumbling, then there will be open time for tumbling and other skills.

23 thoughts on “Wednesday: Anaerobic Madness!!

  1. Hey my last name’s spelled “Lu”

    1. Hey Bin,
      I changed your name, sorry about that. Thanks for letting us use your workout today, it looks like a great one!

  2. 5:49 @111# this past Saturday

    1. Also, I did shuttle runs on the mats in the gym, 5 lengths total each round

  3. @CrossFit Munich
    Front Squat 5×5: 90kg, 90, 100, 100, 105 (A2A)
    WOD: 7 minute ground to overhead at 95#.. 75 reps

  4. At 135: 52, 51, 51, 50, 48

  5. @185 61, 55, 51, 53, 55

  6. 157# : 57, 54, 55, 54, 52

  7. 143 lbs- 55, 53, 53, 54, 52.5

  8. 1RM BP @ 100(PR), 4 sets strict PU to fail, 3×10 sets GobSquat 15 sec rest, 2 set Rows.
    Takin it easy. MRI on back tomorrow.

  9. 77#: 61, 64, 57, 57, 55
    Thanks to Jason and everyone else who yelled at me and made me go faster on the sprints! I needed it!

  10. 66, 64, 63, 63, 62 @ 135#

    We should definitely do more stuff like this, feels like my anaerobic base has gotten worse since the summer. My side even cramped up on the last round.

  11. 59, 68*, 64, 66, 55 @ 185#

    * 4 sec wasted losing balance on clean

    weight on ground when time started, touched concrete w/ hand on each run

    1. this was indoor, 5 lengths of mat for 100M

  12. 64ish average?? 133×3, 111, 121

  13. 58, 57, 59, 57, 57 @ 121#

  14. 67 pounds: 77,71,68,68,68

  15. At work: 4:27 @ 135# w/ 4 mins rest due to time constraints.

  16. 60 (did 4 squats, why??), 56, 59, 58, 58 = 4:51 total @ 84#

  17. 7 rounds @ 185#, sprint = length of mat 5 times
    51, 50, 48, 49, 49, 49, 49

  18. 54, 58, 58, 53, 53 = 4:36 total @ 79#

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