STRENGTH
Weighted Pull-up, 5-8 x 3 Sets
Notes: Scale to strict bw pull-up or some variation that allows for 3 sets at challenging rep scheme (should be tough to get 8 reps). Any grip okay.
WOD
Level 1
In 2 Minutes:
- Dumbbell Thruster (30/15) x 20
- Max Effort Burpees in Remaining Time
Rest 2 Minutes
In 2 Minutes:
- Row for distance (90-95% effort)
Rest 2 Minutes
In 2 Minutes:
- Dumbbell Thruster (30/15) x 15
- Max Effort Burpees in Remaining Time
Level 2
In 2 Minutes:
- Thruster (95/65) x 20
- Max Effort Burpees in Remaining Time
Rest 2 Minutes
In 2 Minutes:
- Row for distance (90-95% effort)
Rest 2 Minutes
In 2 Minutes:
- Thruster (95/65) x 15
- Max Effort Burpees in Remaining Time
Notes: Record total number of burpees and total meters travelled on erg. Choose a weight on thrusters that allows you to do parts 1 and 3 unbroken.
ANNOUNCEMENTS
Saturday Class Schedule
There will be NO regular make-up class on Saturday at 10am. This time will be reserved for those competing in the open workout. Regular class make-up will be held at 11am as normal.
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WOD 1: 22 burpees @ 85
WOD 2: 463 m
WOD 3: 25 burpees @ 85
PUs: 3*5 @ 20#
pullups: sets of 5, +10#KB
26 burpees, 475m, 29 burpees (scaled to 35#)
PUs: sets of 6/5/5 @ 53#
WOD: 28 burpees, 573m, 23 burpees rx
Row:
500M @ 2:00 + 10 pushups
500M @ 1:50 + 15 pushups
500M @ 1:45 + 20 pushups
500M @ 1:40 + 25 pushups
THEN
2 rounds of
2min of max reps: 5XDL@185# + 10 PushPress @ 95#
2min of max reps stepups
2min of max reps of 10XKBS @ 53# + 5 Burpees
2min of max stepups
6-6-5 strict body weight with wider grip
WOD: 22, 522, 15 @75#
Shoulders/chest still tight from 14.2, went light on thrusters to string them together.
PUs: 5-5-5 BW (2 sets overhand grip, 1 set underhand)
WOD: 23, 465, 28 @ 55#
PU – 3, 3, 4, 3 BW
WOD: 22, 470, 24 rx
Felt alright for a Monday
first crossfit in >1.5 years? first real upper body work since collarbone rod implantation
PU: 5-5-5 body weight, bicep grip
WOD: 10?, 513m, 17……. 45#
He’s back!