Drink plenty of water before you come in today!
STRENGTH
Turkish Getup, 3/arm x 3 sets
Notes: medium weight, good control
WOD
Level 1
In 12 Minutes:
- Row 1500m
- Rest for remainder of 12 Minutes
Then:
- Run 800m for Time
Notes: Score is 1500m row plus 800m run
Level 2
In 12 Minutes:
- Row 2k
- Rest for remainder of 12 minutes
Then:
- Run 1 Mile
Notes: Score is 2k row plus mile time
Post WOD Core Circuit (On Your Own)
- Russian Twist (with dumbbell or medball) x 20
- Windshield Wiper x 20
- Side Plank R x 30 seconds
- Side Plank L x 30 seconds
Announcements
- Register for the “31 Heroes” Workout, August 3 from 10-12pm. See our Facebook event for more information
- The CrossFit Games is going on and Martha is competing! Check out the CrossFit Games site here for information on how to tune into the action and for up-to-date results and information.
@Evolution Strength and Conditioning:
Cash in – 30 slamballs, 50 hollow rocks, 200 flutter kicks
WOD – 12 min amrap:
7 goblet squats (35#)
22 box jumps
19 hand release push ups
8 kb figure 8’s
5 no push up burpee
3 rds and 11 hrpu
DL: 139 KG, set of 5 (linear progression cycle)
WOD: 7:15/7:27=14:42
TGU: 35#
WOD: 7:23/8:55=16:18
5 sec PR on the row – thanks for screaming at me, Alex…
TGU: 53#
WOD: 7:11 (PR by 13 sec’s)/8:06 = 15:15
TGU: 25#
WOD: 8:44 and 8:25
TGU: 35
Row: 7:55 (PR by 15 seconds)
Run: 8:28
TGU: 15#
Row: 9:16
800M run: 5:50
TGU: 25#
WOD:
Row: 7:16, Run 8:52 (ouch! felt like I was running in lead boots), tot: 16:08
TGU: 26#
WOD: 9:10 + 8:42 = 17:52
WOD: 7:22 + 7:02 = 14:24
Row: 7:06
Run: 6:50