WOD:
A. Overhead Squat: 3-3-3-3-3 reps E3MOM, build up to a 3RM
B. 4 rounds for time of:
13 Overhead Squats 95/65
13 Lateral Over Bar Burpees
Rest 1 Minute Between Rounds
Subtract 3 minutes from total time for score.
**QUESTION OF THE DAY: What do you predict the first Open WOD will be? Post your best guess below!
I’m calling the first Open WOD. Been texting Castro over the weekend. 😉 7 min AMRAP of 10M sprints.
Okay I will play the QOD game. I have given this a little thought. What can test a person’s motor, some form and technique, and mental toughness with very little easily accessible equipment in the form of one exercise AKA a singlet.
Answer = 8 minutes of WallBalls.
Good thing we practiced and covered technique yesterday 🙂
Pleaaaaaseeeee……:) That’d just be an open ended Karen WOD for most of us!
Yuck – 8 minutes of wall balls would be WORSE than 7 minutes of burpees! I do know that Kerri would dominate 8 min of WBS! She’s the wall ball queen 🙂
My back locked up just reading that…
I start tasting the wall ball after 10 throws. I don’t know if my face could take 8 mins of being smacked. Hand eye coordination has never been my thing! Dennis if this comes up just don’t hide that 8 pounder wallball:-)
A. 185
B. 6:25 RX
Smoker WOD. Lots of good times in 0600.
I’m calling 8 min AMRAP of thrusters
Thought about this one myself…..CFHQ is THAT evil….:)
I think Dennis’ wod yesterday was pretty spot on for the open. I’ll rearrange it a little for my guess :
11 minute AMRAP of :
5 burpees
7 power snatches 75/55
9 toes to bar
5 minute Prowler Push for distance…Vomit!
7Min AMRAP
10 Burpees
10 Anchored Situps
10 Air Squats
Good Bye Hip Flexor
CFHSV is currently Ranked 15th in the SouthEast (formerly known as the Dirty South) Region with 52 athletes registered!!!!
The countdown to 13.1 is ON!!!
I’m Thinking 7 Min amrap 10 WBS 10 Burpees. This Is What Would Make Me Withdraw. #myworstnightmare
A) 135#(PR by 10#-Previous 1RM)
B) 5:56
205/3:31 rx’d
HAHAHAHAHA!Damn dude! nice work. Rxed 5:14.
Justin perfected the Superman lateral Burpee tonight!! It was pretty impressive!
All I can can say is HOW?
Awesome job!!!
That was from me
4:15 Rx
155/7:46 RX just didn’t want it all that much today.
Sometime you just have to mark showing up as a win.
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