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Tuesday 09/09/2014

8
Sep

Tuesday 09/09/2014

Where Fitness Thrives.

Where Fitness Thrives.

Fitness:

A.)Back Squats – 5×5

 

super set with  KB/Dumbbell strict press 5×5

B.) 5 rounds

1 lap run

2 wall walks

20 OH walking lunges

(10 each side, use plate OH)

Buyout

30 wallballs (20/14)

Performance:

Back Squats – 5×5 @ 75%

super set with Strict HSPU 5×2

or 25 sec. HS hold

B.) 5 rounds

1 lap run

5 HSPU

20 OH walking lunges

Buyout

40 wallballs (20/14)

Competitor:

A.) Superset – Back Squats – 5×5 @ 75%

HSPU – 5×2 or 5×5 – work your weakness

Strict 5×2 – stack up ab mats if needed

Kipping 5×5 –

B.) 5 rounds

1 lap run

10 HSPU

20 double KB OH walking lunge

(10 each side, go very light if needed but work on the mobility)

Buyout

50 wallballs (20/14)

C.) 1 mile run – Hard

1 mile run – Easy

Rest a couple min in between as needed

 

 

9 Responses

  1. Jen

    I was wondering when the 3 musketeers would be making an appearance
    A. Back Squats 85-90-95-95-100/KB press- whites and blues
    B. 14:25 – done with wall walks, 15# plate and 30 wall balls at 10#

    Good workout. Thank you!!

  2. Paul Bye

    Performance
    A. 185×5. HSPU with 3 ab mats, but definitely the best day of those I’ve ever had.
    B. 14:50, 3 ab mat HSPU, 25# plated lunges, 20# wallballs. Burner, but really good. Best day of HSPUs I’ve ever had since starting CrossFit.

  3. Sara G

    Performance
    A. 115
    B. 15:17 – strict HSPU’s with 3 ab mats, 10# plate lunges, 14# WB
    This was a good one – glad to have the chance to work on HSPU’s.

  4. Staci Vinz

    Sport:
    A. @185 and kipping HSPU (shoulder would not allow for strict today)
    B. 17:14 ( only did 5 HSPU/rd due to shoulder. Double KB OH lunges @ 1 pd)
    WB @ 14# and 10 ft target
    This WOD was a butt burner!!!!

    800 m run. Legs felt like poop after that WOD, so didn’t finish the mile runs.

  5. JennF

    A. @175. Strict HSPU w 1abmat for 1st round then 2abmats tgere after
    B. yuck. Run. 10kipping HSPU on 2abmats. 2 8kg OH lunges x4rounds them used 10 pound wt for last round.
    40 14# 10ft target WBs then gave up.. Mental game. Took a breather and then finished the last 10. Shoulders are done!

  6. Sara Link

    A. @175- 2 strict HSPU w/2 mats

    B. OH MY!!!!!!!!!! 4 Cals on the bike, 10 HSPUs with 2 mats (at times these felt great and could get 5 or so strung together), 10 kg (white KB) OH lunges finished up with 50 WB at 10ft target with 14lb ball….
    I think those WB took me longer than any WB I have ever done… My shoulders were toast!!!!!!!!!