STRENGTH
Shoulder Press, 1.1.1.1 x 3 Sets
Notes: For each set you perform 4 heavy singles (80-90% 1RM) with 15 seconds between each single attempt. Rest 3 minutes between sets.
WOD
Level 1
4 Rounds for Time of:
- Overhead Squat* (65/35) x 5
- Box Dip x 7
- Burpee x 9
*Substitute Lunge with Barbell Overhead if still learning form for Overhead Squat
Level 2
4 Rounds For Time of:
- Overhead Squat (115/85) x 5
- Ring Dip x 7
- Burpee Over the Bar x 9
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hotel WOD
5 rounds:
5 man makers @ 25#
10 weighted sit ups @ 25#
10 walking lunges @ 25# each hand
SP @80#
WOD: 7:36 banded ring dips for last 2 rounds
SP: 120#
WOD: 8:38, 75# OHS
115×1,135×2
4:53 rx
SP: shoulder exploded… did bench press
WOD: 6:48 rx
SP: to 145 max (working sets at 135)
WOD: 3:55 rx
125#
4:22 rx
SP: 65, 70, 70
WOD: 8:26 (65# rd 1, 55# rds 2-4, parallette dips)
Scaling fail. Was a little overambitious on this one.
sp: 65, 70, 70
wod: 4:46 55# parallel box dips
SP: 155 / 145 #
WOD: 8:38. 95#. Started out all rd’s in 1st round and had to do rd + box dip combo in later rounds.
SP: 115
SP: 155
WOD: 5:11 (95# OHS)
SP: 80#
WOD: 7:59 75#
SP: 105, 105, 115
WOD: 6:45 (OHS @ 65, still getting used to this lift), ring dips were PB for last 2 rds
SP: 115, 120, 125
WOD: 5:17- subbed 95# power snatch for OHS