What a gorgeous day out! I think it is safe to say that spring may finally be here. So for fun today we are going to do the CrossFit games open WOD 13.5 only slightly scaled.
Warm up:
Run 800m
3 Rounds
10 squats
10 sit ups
10 DU's
Strength: Bench Press 3 RM
Set 1: 70% 3 reps
Set 2: 80% 3 reps
Set 3: 90% 3+ reps
WOD:
4 min AMRAP
15 Thrusters 95/45
15 Pullups
If you complete 90 reps or 3 rounds before the 4 mins is up you will then gain a bonus 4 min if you complete another 90 reps or 3 rounds you will gain another bonus 4 mins and so on...
Mobility:
Today's mobility is going to help loosen the legs back up so go to the page and watch episode 2 and follow Kelly and listen to him about the pain cave its no FUN if you go there!
http://www.mobilitywod.com/page/92
33 reps with 65# thrusters and strict c2b pull ups with 2 red resistance bands.
ReplyDeleteSo I did the unscaled version of this workout, which was 15 thrusters at 100lbs and 15 chest to bar pullups I got 80 reps, wanted 90 so bad so that I could get the extra 4 mins of hell!
ReplyDeleteI also did the Rx'd version Chase is talking about, 61 reps. Damn you Chase, I wanted you to get to the bonus round!
ReplyDelete