Saturday, January 28, 2012
2012 January 28
Shoulder Press, 8 sets of 8
-rest 90 seconds between sets
then….
4 rounds for time:
Run 400m
10 tire flips
*Start at the back door on the run
**Can be done in teams of two – to tag team the tire, if needed
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CrossFit Integrity, Charleston, SC
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4 rds
400 m run
10 tire flip
13:37
Power snatch work
3sets of 3 115
3sets of 3 135
3sets of 3 155
1 x 175
1x 190(pr)
5 rds 40 du/15 ghd
9:xx
Yoke walk to cone(100), prowler push back (50)
15 sets
Rowing: 2500m
OMMRC: 56,000… I need to get workin!
Power snatch work
95×3
95×3
115×3
115×3
135×3
135×3
145×1(PR)
everyone should read these two transcripts from paleo guru Robb Wolf.. very interesting and educational
http://robbwolf.com/2012/01/28/robb-wolf-interview-at-the-rx-review/
15 min AMRAP
5 pistols each leg
10 inverted ring rows
15 abmats
8 rnds+ 33
Deadlift
5-5-5
255-275-305(3) form failed
20 dealifts @ 185#
Row 2000m
Row 1000m
Row 500m
Power Snatch work
3 sets of 3, using 95lb
3 sets of 3, using 115lb
3 sets of 3, using 135lb
2 sets of 3, using 155lb
Shoulder Press, 8 sets of 8, using 105lb
-rest 90 seconds between sets
Wednesday’s WOD… 13:41 Rx
15 sets of:
-30m yoke walk (yoke + 100lb)
-30m prowler push (prowler + 50lb)
PM… Bridge Run
Meters Rowed Today…. 3500m
OMMRC….. 79,598 meters
CrossFit Integrity, Charleston, SC