For Time
800 meters forwards
400 meters backwards
800 meters forwards
400 meters backwards

10:32

3 sets at 205 10--8-7
Ring pull up 10-11-9

1. 10min row
2. 10min ski
3. 10min wattbike 50 burpee 50 cal row 50 cal ski

1 Mile Run

5 X 3 Dead Lift
-10 Box Jumps between each round
5 X 3 Shoulder Press
-Weighted dead hang pull ups w/ 20lb KB

Dead Lift (405)
Shoulder Press (135)

Dumbell Shoulder Press (1sec up, 3secs lower, 1sec pause at bottom)
- 20kg (each dumbell) x 5
- 26kg x 5
- 30kg x 4

Seated Arnie Curls (3secs up, 3secs lower) + Seated Dumbell Tricep Extension
- 22kg (each dumbell) + 12kg x 7 (each arm)
- 22kg x 7 + 12kg x 7
- 22kg x 6 + 12kg x 7

Barbell Shrug + Standing Reverse Barbell Curl (ie palms down) + Lying Barbell Tricep Extension (Man Power Mick grip)...all movements strict, slow and in control
- 100kg x 7 + 30kg x 7 + 20kg x 7
- 110kg x 7 + 35kg x 7 + 20kg x 7
- 120kg x 5 + 40kg x 7 + 20kg x 7

Behing the back Barbell Shrug + Standing Dumbell Shrug into Upright Row:
- 90kg x 7 + 26kg (each dumbell) x 7
- 100kg x 5 + 26kg x 7
- 80kg x 9 + 26kg x 7

Ezibar Curl (strict and slow, squeeze bicep at top) + Standing Dumbell Fly's (palms down):
- 20kg (+bar weight) x 9 + 12kg (each dumbell) x 7
- 30kg x 7 + 12kg x 7
- 40kg x 5 + 12kg x 7

7mins, on the minute every minute:
- Tricep Push Down (28kg)(strict and slow) x 7 + 5 Butterfly Pull Ups

1 Round: 3 x Push Jerk, 3 x Push Press, 3 x Strict Shoulder Press - 40kg

Clean and Split Jerk Practice - 50kg x 5, 60kg x 5

Warm Down - Row 1km at about 75% - 3:52

Warm-up Drills (02.24.2012)
Row 3:00
3 Rounds for quality of
5 x Deadhang Pull-ups - Green band assisted.
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility

''Nancy'' (02.24.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (45lbs)

Warm Up

Run A Mile

3 Rounds of 3 Pull Ups
6 Push ups
9 Squats

2 Rounds
24 Mountain Climbers
25 Double Unders
Hand Stand walk ------->

Sled Pushes

WOD

For Time:

400 M Run
5-7-9 Couplet:
-DB Thrusters (24kg KB)
-C2B Pullups
400 M Run
5-7-9 Couplet:
-DB (Single Arm) OHS (24Kg KB)
-T2B
400 M Run

----Collapse on the floor.....

1 Mile Run - didn't do this. I re-did the Crossfit Open #1 Workout (2012). 79 reps.

5 X 3 Dead Lift @ 315-315-315-295-95
-10 Box Jumps between each round
5 X 3 Shoulder Press @ 135
-Weighted dead hang pull ups w/ 16.5 lb vest

3 Rounds

10 Burpees - 0 count burpees b/c of shoulder

20 KBS 1.5p

400m run

6 rounds
2 shoulder press
2 push press
2 push jerk

BACK SQUAT

8RM

Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.

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Exposure 5 of 8

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4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.

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