Every minute on the minute for 14 minutes perform:
Even minutes-2 Power Snatches + 3 Overhead Squats
Odd minutes-40 Double Unders
Compare and add load to 1.30.13
Rx’d + Unbroken Double Unders
1) 4 x 4 Snatch Pulls @ 100+% of 1 rep max
2) 2 person teams alternate through max rounds and reps in 6 minutes of:
6 Toes to Bar
CrossFit Games Update Show: June 19, 2013-Video
And Then What? What Happens After We Reach Our Goals?
Adaptation Make You Stronger-CrossFit Verve
“It’s not about perfect. It’s about effort, and when you implement that effort into your life…every single day, that is where transformation happens. That is how change occurs…Remember why you started.”
185×2/195×2/205×3
Snatch Pulls: 225
85/90
Pulls:115
65 (10 lbs heavier than 1/13)
Pulls 85lbs.
Pulls 185
WOD 105X4/115X3
10DU’s and 30 singles/rd Hey its a start
Pulls: 95/115/135/155
WOD: 115 lb
Pulls 125
WOD 65×5 70×2 First WOD ever with any DU’s!!!!
15-17 DU’s every round and a single in between each DU….yep, it’s a start…..I worked on DU’s about 2.5 hours today in my garage!!!!! I would get frustrated and walk back in the house but kept going at it until I could at least get some.
Back to the garage tomorrow!
Great job Michael!!!!! 🙂
Pulls 135/155/175/185
WOD 135
Subs again. Stupid shoulder.
WOD – EMOM – Odd minutes 16 BB Lunges, Even minutes 10 BB Jump Squats
(had to lose the bar about halfway)
SWOD – 4 x 4 Straight-leg DL (185/205/225/225)
Bonus – 6 min. Tabata AMSU/Max reps V-ups last 2 min. No idea how many, maybe 25.
Snatch Pulls 85/105/125/145
WOD 115/ 25 double unders
Snatch Pulls 75/95/105
WOD- 55×3/60×4
Pulls 225/275*2
WOD 135 singles
Pulls: 85lbs
Wod: 60lbs
Pulls 105×4
WOD @ 80 with unbroken DU
Pulls 125
WOD 65 x 4 rounds; 70 x 3 rounds
with 25 DU’s
115/125
Pulls 135/145/155/165
WOD 105/110
Pulls 95/135/155/185
WOD 115
Pulls 175
WOD 125 (30DU)