Thursday, July 8, 2010

WODS for 7/12/2010

Day 1

Crossfit Football Total
Power Clean 1RM
Squat 1RM
Bench Press 1RM
Deadlift 1RM

Do a warmup and then you get 3 attempts to find a max

Then
Row 3k

Day 2

300 yard shuttle runs x 3
set two cones 50 yards apart and sprint down and back 3 times

Then

Southeast Sectional WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs

Rich Froning - 2:49
Mike McGoldrick - 2:53
Michael McElroy - 2:55

Day 3

Garage Games Mix WOD

400m 40# sand bag carry
50 push-ups
100 squats
35# KB swings x 60
200m sprint
Muscle Ups x 10 OR 30x(ring pull ups & Ring dips)
185# DL x 30
1000m row

Day 4

Find 1RM Press

Then

Fran

21-15-9

Thrusters and Pullups

Day 5

Strict Chin Ups 3 x max

Toes To Bar 3x20

Full Glute Ham Raises 3x20

Then

with 80-90% of your 1RM power clean

2 reps every minute on the minute for 25 minutes

assess a 5 burpee penalty for every round you can't complete.

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