Saturday 081515

Saturday 081515

WORKOUT OF THE DAY

HERO WOD- "CRAIN"

2 RFT

34 Push Ups

50 Yard Sprint

34 Deadlifts

50 Yard Sprint

34 CNJ 135/95

50 yard sprint

34 burpees

50 yard sprint

34 WBS 20/14

50 yard sprint

34 pull ups

50 yard sprint

 

 

**COMPETITION CLASS**

A.
Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps

B.
Three rounds for time of:
10 Power Snatches (135/95 lbs)
20 Box Jumps (30″/24″)

Rest exactly 5 minutes, and then…

C.
Three rounds for time of:
15 Push Presses (135/95 lbs)
15 Toes to Bar

Rest exactly 5 minutes, and then…

D.
For time:
Row 400 Meters
20 Burpees Over the Erg
Row 300 Meters

E.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

Optional Additional Conditioning Session
A.
800 Meter Warm-Up Run

B.
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

C.
For time:
Run 1600 Meters

D.
800 Meter Warm-Down Run



2 comments (Add your own)

1. tina degiorgio wrote:
I've never seen this one! It's a great WOD

Fri, August 14, 2015 @ 8:24 PM

2. Vitor wrote:
Thanks to all you youngsters who run by me and say good job Jer! My goal it to get to where I can say (gasp) thank you, you too! (gasp) while runnnig, Right now all I can do is the gasp part!!! Plus, I think there should be a little more chatter on here what's up with that? So, woo hoo to all you fast guys!!

Sat, February 27, 2016 @ 6:35 PM

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