Monday 3/9/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs
Pass Thru’s (PVC)
Air squats
Burpees
Inch worms
Super mans
Strength/Skill
Strict Press
2-2-2-2
Push Jerk
3-3-3-3
Training (Met-Con)
3 Rounds
“Deception”
30 Push Presses (95/65) (115/75)
30 Wall Balls (20/14)
Scale
Scale weight on Push Presses
Scale scale weight on Ball
Scale number of reps
2014 03 09
Lot of OH work today!
10:51 RX
strained shoulder a bit during strength so went easy during metcon
Even goin easy was not easy – 8:34 no where near RX
11:45RX. Shoulders are definitely sore…
11:30 RX. Love a WOD with high volume overheads.
16:50 @85lbs. Shoulders are crushed.
They say “If you ain’t first, your last.” Well i really was last… at least by that philosophy i had plenty of company!
Good work kids.
Wolf
Nice job fellas! You guys crushed me. I did this after 5 Min EMOM of 5 OHS, 5 MIN EMOM OF 5 STO @155 and then did the WOD. Oh and i did 14.2 which I pretty much looked like a rookie let alone a coach. Tough day at the office bro’s but thats what tomorrow’s for.
Right back on the horse. 12:13 RX