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WOD: Run 400 Meters
21 Clean and Jerks 155/105
Run 800 Meters
15 Clean and Jerks 155/105
Run 1200 Meters
9 Clean and Jerks 155/105
CrossFit Hot Springs |
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Strength: Clean and Jerk - 3+1/50%, 3+1/60%, 2+1/70%, 3+1/60% - Only Jerk on last rep = the +1
------------- WOD: Run 400 Meters 21 Clean and Jerks 155/105 Run 800 Meters 15 Clean and Jerks 155/105 Run 1200 Meters 9 Clean and Jerks 155/105
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Strength: Wendler Cycle Week 1 - Strict Press
Warmup sets: 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Sets: 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80% 5 reps (or more) @ 85% ------------- WOD: For time 5 Snatch 135/95 40 Double Unders 10 Snatch 115/75 40 Double Unders 20 Snatch 75/55 40 Double Unders Regular class times tomorrow at 8 and 9 AM -------------------- Skill Practice - 15 Mins Rope climbs - Legless if possible - L Sit if possible ****LONG SOCKS IF DOING ROPE CLIMBS!!!**** ------------- WOD: In 3 Minutes Complete a 500 Meter Row And Max Double Unders or singles Rest 3 Minutes Complete 5 Cycles *score = Double Under total or single under total divided by 3 WOD: For time "Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats *NO...there is no partitioning the reps as you might for "Murph." ------------- Skill Practice - 15 mins
Go over Snatch - all 3 positions - High Hang, Low Hang (knees), Floor *This isn't a barbell complex...you're simply working from each position ------------------------ WOD: 8 Min AMRAP 5 Floor Press 135/95 5 Power Snatch 135/95 5 Burpee over Bar Rest 2 Mins then Repeat same amount of Reps FOR TIME, that you just completed in the 8 Min AMRAP. Skill Practice - 15 Mins
Handstand Holds or Walks - get a partner...work on the handstand holds free of the wall if you can. ----------------- WOD: 5 Rounds for time - Using 135/95 15 Deadlifts 12 Hang Cleans 9 Front Squats 6 Push Jerks Skill Practice - 15 Mins
One legged squats on box or Pistols ------------------ WOD: In 3 Minutes Complete a 400 Meter Run And then Max Wall Balls 20/14 Rest 3 Minutes Complete 5 Cycles *score = Wall Ball total Regular class times tomorrow at 8 and 9 AM. Click on the following link to donate or just bring a check for whatever you'd like to donate (you are not required to, to participate.) I'll be meeting with the organizer on Monday to give her whatever we've raised. http://www.eventbrite.com/e/adam-brown-hero-wod-tickets-12566293121 Here is the press release for the actual statue: http://www.katv.com/story/26122100/adam-brown-statue-to-go-up-in-hot-springs -Buy-in/Donations are tax-deductible. ---------------- "ADAM BROWN" - Two rounds 24 Deadlifts - 295/185 24 Box jumps - 24/20 24 Wallballs - 20/14 24 Reps, Bench press - 195/120 24 Box jumps - 24/20 24 Wallballs - 20/14 24 Cleans - 145/100 Yes, I will have scaling on the board. I will be scaling it in a few places myself. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Strength: Deadlift 1 - 1 - 1 *3 attempts to find a 1 Rep Max (heavyish) in 15 Mins - Heavyish means it doesn't have to be a PR. If you're feeling it though...go for it. ------------------ WOD: 21-15-9 Overhead Squats 95/65 Toe 2 Bar Then immediately into "Annie" 50-40-30-20-10 Sit Ups Double Unders -------------- Please watch the two Youtube videos below. The first one is with Chris Spealler and the 2nd is with Bobby Noyce. Chris gives some tips on DU's that might help some of you. Things we have discussed before but you might process them differently coming from him. Between the two videos, you need to pay attention to how the situps are done. While both use dumbbells to hold their feet (I don't use dumbbells), Chris gets his torso nearly vertical if not actually vertical on each situp (basically bring upper chest to his knees. Bobby on the other hand is doing not much more than a crunch. Thus, Bobby's tiime is considerably faster. The takeaway from this...? You must make note of how you do your wods. What standard did you use? Doing them the hard way like Chris is going to be more beneficial in the end but it's going to take you longer. If you do them crunch style and go really fast, while still impressive...it's not the same. This same thing can be applied to many other movements. For instance...during pushups...did you hold a plank and only touch chest and chin to the ground or did you roll down with your hips touching first each time? On your pullups...did you get your chin "as high as the bar" or actually "higher than the bar" as it's stated you're supposed to? Standards...hold yourself to them and you'll improve faster. Strength: Push Press 1 - 1 - 1
*3 attempts to find a 1 Rep Max (heavyish) in 15 Mins - Heavyish means it doesn't have to be a PR. If you're feeling it though...go for it. ----------- WOD: In 10 Mins Row 1500 Meters (Buy in) - or 1200 Meter Run Then Max out of following couplet (as many times through the couplet as you can) 10 Hang Power Cleans 135/95 2 Rope Climbs or 10 Strict Pull Ups *Scaling options will be on the board |
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