Wine and Grapes festival this Saturday!
Best of luck to D$, Ashley “All Day” and Kris as they head down to South Carolina to compete at the “Vengeance Games“!
WOD 04 20 13
A. Push Press (5@59%, 5@68%, ME@77%)
B. 5 rounds: 15 sec HS hold + 15 sec max reps HS wall run (facing wall)
C. (Note: if you are squatting 2x/week, perform “C” after your squats.
12 min CAP:
Using one barbell loaded at one of the following loads (as a guideline, use between 38%-45% of 1RM FS):
F: 45, 65, 85, 95, 105
M: 95, 115, 135, 155
1 rep Bear Complex (DL+HPC+FS+PP+BS+PP)
1 Rope Ascent
2 reps Bear Complex
2 Rope Ascents
3 reps Bear Complex
3 Rope Ascents
4 reps Bear Complex
4 Rope Ascents…
Score is total BC reps and rope ascents. Substitute 3 DH Pullups per rope climb.
04 19 13
Hey guys, there is a meal train being set up for Jen and Tony so if you would like to help out with that please email me (Info@CrossFitRTP.com) and I’ll give you the details. Please let me know by Monday, 4/22! Thanks!
Been eating & sleeping good this week. Gonna hit up some more squats tomorrow.
That is hilarious!! I have that same jacket!
Nice! Will you be wearing it to WOD in today?
Squat 185 x 20 (pain 3/10. Will go 195 next week.)
Push press 190 x 1 for a 5lb PR (hi Lei.)
hi Phil (sigh)
I took some footage of my push press to make sure it was legit (no re-bend of the knee, etc.).
You be the judge:
A. Squatted 210×20 then did some more reps.
B. check
C. 4 rounds + 9 climbs (115). Decided the rope burn wasn’t worth it so went to pullups in 4th round.
Spent an unordinate amount of time looking at the bar (both the pullup and barbell).
A. Back squat 1X20 @ 110#. These got hard around #7.
B. first wall walk to hand stand AND first 5 Rx shoulder touches (aka wall runs).
C. 3+3 with 65# and rope climbs. The rope burn on my leg was SO worth it!!
I have to admit that I spent an inordinate amount of time shaking out my arms and chalking up.