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WOD – Thursday, June 30, 2011

29
Jun

WOD – Thursday, June 30, 2011

Warm-up:  Burgener Warm-up, 10 squats, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups, 30 second Samson stretch

Skill:  Toes to bar

WOD:

Crossfit Games Final WOD 2009


Ladies

15 barbells cleans (100/75/45#)
30 toes to bar / Knee lifts / sit ups
30 box jumps (20 inches)
10 muscle-ups/pull up & ring dip / Jumping pull up & Jumping Dip
30 dumb bell push presses (25/15/5)
30 double-unders
15 thrusters (95/75/45)
30 pull-ups /pull ups / Jumping pull ups
30 burpees
Overhead walking lunges (25/15/5# plate)
.

Men

15 barbells cleans (155/135/115)
30 toes to bar / Knee lifts / sit ups
30 box jumps (24 inches)
15 muscle-ups/pull up & ring dip / Jumping pull up & Jumping Dip
30 dumb bell push presses (35/25/15)
30 double-unders
15 thrusters (135/115/95)
30 pull-ups /pull ups / Jumping pull ups
30 burpees
180mOverhead walking lunges (45/25/15#plate)

.
Example – Intermediate Men’s

you would do in order: 135# cleans, Knee lifts, box jump, pullup&dip,25# dumbbells push press, DU’s, 115#thruster, pullups, burpees, 25#plate lunges 180m

180m ~ out the garage to the 100m mark and back

Scale as needed!

Time domain:  Just see what you’ve got.  Don’t pick a weight you can’t handle for multiple reps, but push yourself to your limits. 

Journal videos

Aubrey going RX, Donovan.... not so much
Aubrey going RX, Donovan…. not so much
This is a picture worth showing again!!
Compare to:  January 29, 2010  [prevpost=4261]

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