Sorry for the delay...
1st Day of Summer Vacation!!! Yea, right...for a coach, summer vacation is like theoxymoron, jumbo shrimp...just doesn't make sense... Yup, it is summer...nope, there is no vacation...
7am had 75+ athletes all working out getting after it! Good start, but a long way to go...
6am had the coaches and some newly crowned alumni in for workouts!
Syd, Val, Lizzy K, Z.Wendt (as always)...
Warm-Up
Mobilize...then...
3 Min Row (40s easy, 20s harder, building up over the course of the 3min)
3 Rnds (30s at each):
Alt Sampson
Glute Bridge
Alt Spidey & Reach
Good AM's
----------------
2-3 Rnds:
(Build in intensity & Wt)
7 Cal Row
6 DL
5 Burpees
4 Push Press
--------------- REST then Get After the WOD------------
NOSE BLEED
AMRAP in 15min:
27/21 Cal Row
21 Deadlift
15 Burpees
9 Push Press
(Rx = 135#/95#)
Stimulus-wise...NEED to pick a weight that you can confidently Push Press 10+ times when fresh...
The idea here is NOT to break on the Push Press...It will be tough, but get thru this...
PLUS, you need to use the same wt for DL!!! It is OK if DL is easy...get 21UB!!!
V.Tonn ~ (65#) ~ 2 Rnds + 1 PP
Syd ~ (95#) ~ 2 Rnds + 15 Burpees
Lizzy ~ (75#) ~ 2 Rnds + 10 Burpees
Z.Wendt ~ 2 Rnds + 1 PP
tb ~ 3 Rnds + 11 Cal
sb - did CSA CrossFit strength & endurance wod because blog was not done.
ReplyDeleteStrength Bench press 3x6 @ 70% 1RM 135#
Then 12 min. EMOM of:
1. 10 cal row
2. 30 sec. DB push up row/row 20#
3. 30 sec. DB push press 20#
Then 3 rounds for time of:
400 meter run
15 power clean and jerks 80#
150 single unders
MY time 15:36.
Nice work...Good workout!!!
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