Friday 4/4/2014 CrossFit Workout of the day
Warm up
3 sets
5 Inch Worms
10 Lunges
10 Supermans
10 Wall Balls
1 15 sec Handstand against wall
Strength/Skill
Snatch Grip Dead Lifts
5-5-5-5-5
Super set with
20 Weighted Alt Lunges
Training (Met-Con)
10 Min AMRAP
5 HSPU
10 Cal Row/Ski
20 Med Ball Cleans (20/14)
Scale options
Scale HSPU w ab mats
Kick up to wall and Perform negatives
Scale reps
Scale weight on ball
2014 04 03
3+1 (I’m starting a change.org petition to change the name to “med ball dirties” – who’s with me???)
3 plus 21. I’m in for the “dirties”. Congrats to the HS acheivementers this morning.
4 Rounds + HSPU + 7 cals
Med Ball Dirties are weighted double squats in disguise.
4 Rounds + HSPU+ 5 Cal. Great WOD this am.
Reminder: come watch Brett chug a beer of his choice and do 100 burpees after tomorrow’s 8AM class. He has requested Dru Hill radio on Pandora. I wish I knew how to post on Facebook
Is this a lost bet?
Can you pls film this?
He was on the losing end of Wisconsin Vs Arizona