WOD - Monday, 4.27.2015

Our Masters Athletes have been crushing the regional WODs all weekend.  Monday is the last day for them to hit these brutal workouts.  Cheer on Ginny, Greg, and June as they attempt to go to the CrossFit Games!

Great time at bring-a-friend Sunday!

Great time at bring-a-friend Sunday!

Monday Motivation!   Feng Ludong's 162kg (357lbs) Snatch at 69kg (152lbs) -- this is the biggest snatch in this weight class since 2000.

Chinese Nationals: Feng Ludong's 162kg Snatch at 69kg.Apart from Liao Hui, this is the highest weight any 69kg lifter has snatched since the 2000 Olympics!http://www.allthingsgym.com/2015-chinese-weightlifting-nationals/Thanks to wlift84 for the clip: https://www.youtube.com/user/wlift84/videos

Posted by All Things Gym on Saturday, April 25, 2015


CROSSFIT

WARMUP

Row 250m

10 Bottom Half Burpees (https://www.youtube.com/watch?v=FhNwiP3pvCo) (goal is to keep feet as close together as possible)
10 Jumping Air Squats
10 Mountain Climbers (each side alternating)
10 Samson Lunges (each side alternating)

Review Box Squats and Ankle Banded Distraction In 20 minutes:

STRENGTH
Find a 1RM Box Squat

Ankle-Banded Distraction: 1 minute hold between each set

WOD
6 Rounds:
8 Deadlifts (135/95)
8 Front Rack Lunges
8 Shoulder to Overhead
8 Burpees

Accessory:
3x6 Goodmornings (do this first while barbells are available)
3x8 Single Arm KB Overhead Squats (each arm)

FITNESS (11AM, 7PM)

10 PVC pass through
10 in a squat
10 PVC thrusters
10 PVC OHS
10 PVC sots press
general hip mobility

WOD 1
2 rounds of
10 pull ups
10 toes 2 bar
10 box jump overs

WOD 2
0-6 min AMRAP 
KB swings (35/53#), toes to bar
2MIN REST
8-14min
AMRAP- KB thrusters (35/53#), box jumps
2MIN REST 
16min to end
3 rounds of 12 box jumps 30 sit ups