Wednesday 8.22.12

5 rounds for time of

30 Double Unders
20 Mountain Climbers
10 Box Jumps (24/20)

Strength: Back Squat 8-6-5-3-2
8 reps @ 70%
6 reps @ 75%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
Glute Ham Raise 3 x 12

Kipping Pull Up Instruction-Video

The Butterfly Pull Up Instruction-Video

The Skill Transfer Of The Burpee-Video

Befriend Your Body: Say No to Overtraining and Say Thank You to Your Body

“Nobody grows old merely by living a number of years. We grow old by deserting our ideals. Years may wrinkle the skin, but to give up enthusiasm wrinkles the soul.” ~Samuel Ullman

23 Replies to “Wednesday 8.22.12”

  1. WOD at CrossFit Garage Gym

    2 rounds for time of:
    1 Clean and Jerk @ 80% of 1 rep max (225)
    30 Deload Push Ups
    1 Clean and Jerk @ 80% of 1 rep max
    20 Burpees
    1 Clean and Jerk @ 80% of 1 rep max
    30 Air Squats
    1 Clean and Jerk @ 80% of 1 rep max
    20 Chest to Bar Pull Ups

    10:56

  2. BS: 95/105/110/115/120
    Pregnant WOD: 5 rds of 30 sec. plank hold, 20 walking lunges, and 10 weighted step ups. 10:38

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