12/17/13 WOD

WOD Pic.062701

Remember Cathy B, the good old days when crossfit was fun!  But at least we don’t use bands any more.

FUNCTION

A.  Every minute, on the minute, for 20 min perform:

Odd minute- Bench Press x 3 reps@ approximately 70-80% of 1RM

Even minute- 20 KBS unbroken (as heavy as you can keeping unbroken)

B1.  3 x 15-20 Stable Bar Dips; rest 60 sec.

B2.  3 x 15-20 unbroken GHD Sit-ups; rest 60 sec.

C.  For Max AD Cals;

“300 FY”

– as many AD cals as possible in 10 min

DRIVE

A.  HBBS- 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%- rest as needed.

B.  Front Squat- 1×5@65%, 1×4@75%, 1×4@80%, 1×4@85%- rest as needed.

C.  3 Rounds for reps and distance:

1:00 min ME C2B Pull-ups

3:00 max trips Prowler Push- 100′ (50′ down high/50′ back low)- 180/90 + sled weight

 

STRENGTH

Gymnastics Strength

A.  5×5 Strict Ring Dips weighted- heavy as possible; rest 60 sec.

B.  3 x 2 Rope Climbs- 15′ (legless); rest 90 sec.

C1.  4 x 0:35’s Hollow Holds; rest 10 sec.

C2.  4 x 0:35’s Hollow Arch Holds; rest 10 sec.

Conditioning

A.  Cover max distance on Rower

5:00 on

-2:30 rest

6:00 on

-3:00 rest

7:00 on

 

 

 

 

 

 

 

Posted on: December 16, 2013admin

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