(603) 782-8230 | [email protected]

10.09.2013

Posted in

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Autumn Open WOD 3”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
75 x Double-unders
30 x Box Jumps (30/24”)
50 x Double-unders
10 x Deadlifts (275/185lbs)
25 x Double-unders

Post scores to comments.

Samy Daghir

9 thoughts on “10.09.2013”

  1. Substitute for presses: squat 110×5, 125×5, 145×9

    “Autumn open”
    Doubles
    14# wall ball
    24″ box
    165# deads
    20:00 – finished all but last set of doubles

    Reply

Leave a Comment

Archive