9/8 WOD: Good luck to Tough Mudders and Ironman WI competitors!

8
Sep

9/8 WOD: Good luck to Tough Mudders and Ironman WI competitors!

Welcome to Ross (L) and Nick (R). Ross is training to be in the SF in the MIL. Nick is wanting to compete in CrossFit.

Good luck to all our athletes competing in the Tough Mudder this weekend! Put your training to the real test and dominate. And to Dan M and Nick B in the Ironman Wisconsin!!! You both have worked hard and it will show. Godspeed everyone…

OLY:

1)Take 15 minutes to work up to a heavy Snatch (any style).
2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable)
2b) 4X10 Strict Weighted HSPU – rest 60 sec.

GROUP

Strength: 1×20 back squat (add 5% from Mon)…rest 3 min then 4×3 strict pullups + ME kipping pullups. Rest :60
WOD: AMRAP 20 of
Run 400m 12 hang squat cleans (115/75), 12 burpees.
*Partner A does a round, B does Cindy (5 pull, 10 push, 15 squat). Most FULL rounds of Cindy wins. Switch after the 12th burpee.

 

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