Row, Sled Push, Lunge, Burpees, Double-unders

by | Sep 3, 2015 | WOD | 0 comments

WODiac – a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

Pyrros Dimas Training (video)

_______________________________________________________


WOD 

Barbell & Accessory
A) Squat Clean & Jerk, 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
(Percentages are based on 70% of your 1 RM then doing 5@ 50% of that number, then 5@60% and so on.  The 5th set is 5+ AMRepsAP)
B) Plate Flips 5×10
C) Knees-to-Feet 5×5

_________________________________________________________

Foundations 
AMRAP 20
5 Burpees
10 Box Jumps or Step-ups, 20″
15 Knee-ups

Conditioning 
AMRAP 20
Row 500m (=1 rep)
Sled Push 100 yards (Down & Back 5x), 135/90/45 (= 5 reps)
100 Lunges
30 Burpees
100 Double-unders

*1 Round = 236 reps

Competition 
For time (20 cap)
40 Burpees
40 UB KBS, 55/35/25
40 UB WBS, 20/14/10
30 Burpees
30 UB KBS
30 UB WBS
20 Burpees
20 UB KBS
20 UB WBS
10 Burpees
10 UB KBS
10 UB WBS

_________________________________________________________________

Weekly Challenge

For time:   21 Thrusters 95/65/45, 21 Pull-ups

______________________________________________________


***AUGUST PR’s & Noteworthy Efforts***

Angela Hackler – Back Squat 110#
David Wilkins – Box Jump 40″
Heather Williams – Back Squat 145#
Adam Bulleigh – Back Squat 355#
Heather Crawley – Back Squat 135#
Amber Nissen – Back Squat 210#
Sandeep – 3 RM Back Squat 245#
Debbie Strobel – Back Squat 220#
Clint Hallett – Back Squat 265#
Jess Wade – 34″ box Jump / Deadlift 155#  / Push Press55#
Cody Nissen – Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley – 3 Position Snatch 55#
Jon Gevlinger – Back Squat 215#
Heather Crawley – First WOD done as RX’d (7/17?
Dave Strobel – OHS 150#
Denise – Power Clean 125#  /  Front Squat 150#
Dalton – Power Clean 225#
Marla – Front Squat 150#
Heather Williams – Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford – Back Squat 245# / Deadlift 355#
David Wilkens – Deadlift 355#
Dallas – 1st Muscle-up  /  115 Consecutive Double-unders
Deb D – completed “Bring Sally Up”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155#  /  C&J 205#