WORKOUT OF THE DAY
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Stockland Nowra
Important Information
Warm Up: Burgener and/or Official CrossFit Warm Up
Cool Down: TPT IT Band and TPT Lower Leg Injuries
What is CrossFit? Read Here.
Saturday, January 28, 2012 at 1:01At the Box
5 rounds for time of:
300 m Row
10 Dumbbell Hang Power Snatches
12 Supine Ring Rows
2 Muscle-ups
Post total time.
Next week at the beach.
Australian Hero "Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Post total time.
Celebrate Australia day with a really tough hero WOD.
Games day WOD
Take some points from this video.
Skill: Double unders 2min test
42-30-18 Wall Balls (drop the ball no rep) Men at least 8kg - Women at least 6kg
21-15-9 Pull ups
Upper Body Work
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads per lift.
Concentrate on mid-line stabilty
Practice Pistol
Skill: Practice pistol Squat progressions 10mins
WOD: Pistols
For Time:
800m Run
15 Pistols
15 Pistols
25 Sit-up - Standards
12 Pistols
12 Pistols
25 Sit-up - Standards
9 Pistol
9 Pistols
25 Sit-up - Standards
800m Run
Post total time.
Cash out: GHD Sit-ups 20
