7/4
Old Post Single Track
8.5 Miles
7/6
5 Rounds
Max Reps Body Weight Bench Press
Max Pull Ups
7/7
Shoulder Press
3-3-3
Then:
3RFT
135/95 Squat Cleans 10 reps
20 Commando Pushups
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July
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11 comments:
7/7
6:19
i can't find a decent definition of a commando pushup. help?
7/7/10
20x 155lb back squat
40x toes to bar
60x 55lb KB swings
12:20
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
13:19
Using the barbell, chest to bar. It adds a little core work to keep it from rolling off, but the main goal has been to get the folks at 540 to get used to touching their chest to the deck or in this case the bar.
got it.
thanks
"Johnson"
AMRAP 20 min
225lb deadlift 9 reps
8 jumping muscle ups
135lb squat clean 9 reps
3 rounds plus 9 deadlifts (3.33 rds)
5RFT
95lb thruster x 15
400m run
20:32
3RFT:
35lb KB snatch, 21 reps, right arm,
21 Pull-ups,
35lb KB snatch, 21 reps, left arm,
21 Pull-up
23:45
"Fight Gone Bad"
3 rounds of:
35lb KB thrusters
75lb SDHP
20in Box jump
75lb Push press
Burpees
243 reps
AMRAP 20 Min
run 400m
rest precisely the time you ran
7 rounds. Stayed under 1:30 every round.
-----------------------------------
I think the key here is to keep rounds at 1:20 so that your last round ends at the 20:00 mark. I had a bunch of rest time left over but not enough to start into another round. Bruce, did you read the article on Gaming the WODs in the journal? It has really helped me plan my attack on some of the recent WODS. http://journal.crossfit.com/2010/07/to-game-or-not-to-game.tpl
P.S. Where's the posts?
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