Thursday, March 17, 2011

100 Mud Burpees

Workout of the Day

WOD 1 – in the morning…

L sit skin the cat 5, 5, 5

Dip to handstand transition 3, 3, 3, 3

Max seconds ring handstand hold

WOD 2 – in the afternoon…

Deadlift 5, 5, 5

Strict Press 5, 3, 1, 1, 1, 1

Weighted Dips 12, 12, 12

Glute Ham Raises 12, 12, 12

WOD 3 – in the evening…

100 burpees for time

At the beginning of each minute do 3 climbs over a 7 foot barrier

Big day. Matched my PR with a 185 lb lift on the strict press but couldn’t muscle up 195. Felt pretty strong on the deads and dips as well. The evening WOD was a bear though. John and I went out to the Schweitzer Grove in Carmichael and found a 7 foot high, 12 inch thick tree limb amidst disc golfers and considerable mud to do the conditioning WOD.

The climbs at the top of each minute got pretty old pretty fast, but definitely encouraged us to really push on the burpees to get the whole thing over with as soon as possible. I wrapped the 100 in 8:55. John did so in 12:51.

Not much else to get into other than the sectional WOD being posted for the CrossFit Open. 30 double unders and 15 ground to overheads at 75 lb for 10 minutes sounds like a decent test of stamina and grip strength to me. Looking forward to Saturday to give it a go.

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