TODAY’S WOD
DEADLIFT
5 Rep Max (try to add at least 5lbs to last week)
then
Rx’d
AMRAP (as many rounds as possible) in 15 Minutes
250 meter Row
15 Ab-Mat Sit Ups
15 Air Squats
Scaled (an example of how we might scale today’s WOD for your current fitness level)
AMRAP in 12 minutes
250 meter Row
10 Ab-Mat Sit Ups
10 Air Squats
Beginner
AMRAP in 10 Minutes
250 Meter Row
7 Ab Mat Sit Ups
7 Air Squats
TODAY’S WOD (workout of the day)
Rx’d:
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
COMPARE YOUR RESULTS TO: 9/28/09
Expalanation: Do your CrossFit Warmup but go light on the reps to save yourself for this monster WOD. PLEASE, scale this workout as necessary. If you are a total beginner, feel good about 10 or 12 of each movement. The first time I did this I scaled to 75 of each and it took me forever! Be realistic, if you can’t do 25 pullups obviously trying to do 100 in a workout is a lost cause. Push your limits but keep it smart. This is a timed workout so try to keep resting to a minimum. The way this workout works is to do all of the pull-ups then move on to all of the pushups etc. until you are done. You can break ups the movements into sets as needed. The squats are “air squats” meaning: no bar or added weight just body weight squats. I’d recommend kipping pull-ups if you can do them. Push-Ups are strict form or we’ll scale them for you. Make note of what and how many of each movement you did so you can check it against your performance when this WOD comes up again. And you know it will!!!! Watch out for pukie!! Please log your results to the comments for this post. Have fun!
Scaled: 1/3 or 1/2 Angie
Beginner: 1/4 Angie
as above but scale the reps per movement heavily. 1/4 ANGIE is still an awesome workout if you keep up the intensity! Use bands to scale the pull-ups if you need. Are you squatting low enough? You should be trying to get the crease of your hip below the top of your kneecap, “below parallel.” Try placing one of the dynamax balls beneath you and make sure to just touch your but to the ball on every air squat rep. No bouncing off the ball thought please.
TODAY’S WOD
Strength:
POWERCLEAN
5 x 3 reps (5 sets of 3 rep max)
Conditioning:
Rx’d
As Many Rounds As Possible (AMRAP) in 15 Minutes
15 Box Jump 24″
150′ Walking Lunge (3 lengths of gym)
10 Wall Ball 20# ball
10 Knees to Elbows
Scaled (an example of how we might scale todays WOD for your fitness level)
AMRAP in 10 minutes
15 Box Jumps to 12″ box or Step ups to 18″ box
100 ‘ Walking Lunge (2 lengths of gym)
10 Wall Ball 12# ball
10 Knee Ups (hang from bar and pull knees up to at least waist level each rep)
Beginner
AMRAP in 8 minutes
15 Box Jumps to 12″ box or Step ups to 18# box
50′ Walking Lunge
10 Wall Ball 8# ball
10 Hanging Knee Ups (hanging from bar pull knees up as far as possible each rep)
TODAY’S WOD
try to add to your last 5rm attempts at these lifts
BACK SQUAT
5-5-5 reps (three sets of 5 rep max)
SHOULDER PRESS
5-5-5 reps (three sets of 5 rep max)
TODAY’S WOD
DEADLIFT
5 rep max (attempt to add at least 5lb to last week)
then
Tabata Mixup
(20 seconds all out then 10 seconds rest = 1 round)
4 rounds Row for calories
Rest 30 Seconds
2 rounds Air squats for reps
2 rounds Kettlebell Swings for reps
