05/11/11 WOD

WOD

“Death by Burpees & Dead lift”

First minute 1 burpee/1 dead lift, second minute 2 burpees/2 dead lifts, third minute 3 burpees/3 dead lifts….. continuing as long as possible.

Scale weight as needed, Recommended Weight:

Men- 245 Women- 155

 

BONUS WORK

GHD Sit-ups- 3 sets of 25; rest 90 sec b/t sets

 

STRENGTH

1.  Front Squat- (% of 1RM)- 50/5, 62/5, 72/4, 77/3; rest 2-3 min b/t sets

2.  GHD Raises- 3 sets of 12 reps; rest 1 min b/t sets

 

I just realized that the Crossfit Games Results I posted yesterday don’t have the women’s scores.  Here is a new spreadsheet with both Men’s and Women’s scores.  Click Here

 

05/10/11 WOD Results

 

Posted on: May 10, 2011admin

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