Strength WOD:
4-4-4-4-4
Back Squat
Conditioning WOD:
5 Rounds for time of:
200m Run
15 Deadlifts (135#/95#)
10 Back Squats (135#/95#)
Results
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Fitness Level Updates Coming Soon [blog] www.beyondthewhiteboard.com
Month: October 2014
Daily Double
Strength/Skill WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes
4 Muscle-ups or 15 Pull-ups: Even Minutes
* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.
Conditioning WOD:
For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups
Results
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I missed the memo for Green Movember Shirt day:
Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills.
Attention Teams! Final Team Series Competition Starts October 9
CF Invitational:
Snatch and Muscle Up Mash Up
Snatch and Muscle Up Mash Up
On the Minute for 10 Minutes
Odd: Max Unbroken Touch and Go Power Snatches (135, 95)
Even: 4 Muscle Ups/15 pull ups
Even minutes (2, 4, 6, 8, 10) choose either 4 MU or 15 Pull-ups for RX. Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU/2 Strict Pull-ups.