January 31, 2012

WOD 120131

Strength

1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set. (165, 185, 210, 220, 230)
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec. (115, 120, 135, 155, 165)
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec. (175, 185, 190, 195)

Conditioning

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS F&^%
200m Sled Sprint – with 1/2 the weight of the drag

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning. (used 170 on Prowler; then only 20 for push; brutally tough)

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10# (used red band; did 4 – getting easier)

About crossfitcphs

PE Teacher at Carleton Place High School
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