10 Turkish Getups (m=20/30, w=15)
15 GHD Situps
20 Barbell Lunge Press (combine a Lunge with an overhead barbell press)-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)
500 M Row
15 GHD Situps
20 Barbell Lunge Press (combine a Lunge with an overhead barbell press)-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)
500 M Row
L1 -4 rounds
L2 - 3 rounds
L3 - 2 rounds
L2 - 3 rounds
L3 - 2 rounds
6 comments:
Ouch! This one looks tough. Any survivors??
This Saturday is the Pirate Run - 5k/10k. Our WOD for the day is going to also be a 5k Run. If you can't make the Pirate Run....well - go for a super fast jog. Please record and BLOG your time.
Pirate runners - please where your CFAI Blue shirts! We will come up with a "meet" place where we can get a group photo. Can anyone volunteer to take the photo?
Leslie is going to NYC this weekend and I will be going to GA in search of another piece of paper. Coach Burgener (father of Casey Burgener - Olympic Weightlifting hopeful) is giving a CrossFit Certification in Olympic Lifting - Saturady and Sunday. Hoping to come back with lots of goodies for our Sandbox Team.
Thanks for your understanding! We are hoping to make the Sandbox the most educated - best box in the business.
Not too bad. Did 3x in 27:?? TGU are always hateful. richard
The last set of TGUs were a killer, had to drop from 15 to 10 lbs or would still be there!
4 rounds - no idea what my time was
Tina
4 rounds 28:?? I think. the 10 tgu was much harder after the lunge/shoulder press
21:04 3x. super hard on the TGU's after those thrusters yesterday. only did 8lbs. kristen
3X - 25:00..10lbs on "TGU" and they were Tough!! But overall a good workout!!
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