OPEN:
Strength:
Behind the Neck Push Press – 8 rounds of 3 reps
Set starts every 90 seconds
Post highest successful set’s weight to comments/www.logwod.com
Video courtesy of Craigsconditioning.com Watch from the beginning until about the 34 second mark. Come out of a squat rack in a high bar back squat positioning. Move your feet in to hip distance. Tighten your core, dip, drive and lock out the weight overhead. Do not re-bend the knees while the bar is going up. Once locked out, bring the bar back down to your traps carefully. As the bar touches your traps, absorb the shock by bending your knees. Once finished with your set, walk the weight back into the rack.
WOD:
For Time
21-15-9
Burpees
KB Swings (1.5/1)
Ball Slams (25/15)
Post time to comments/www.logwod.com
Cash Out:
2 sets of 15 GHD sit ups
COMP:
Strength:
Behind the Neck Push Press
7 sets of 3 reps, followed by one set of 3+
Increasing Weight each set.
Post highest successful set’s weight to comments/www.logwod.com
Post total reps of your last set to comments and logwod comments
WOD:
For Time
21-15-9
Burpees
KB Swings (2/1.5)
Ball Slams (25/15)
Post time to comments/www.logwod.com
Then, 4x Frog Complex working up to 135/95*
*The Frog Complex is similar to the Bear Complex, but in Frog, you simply do a Squat clean, thruster, back squat, back thruster for one rep. Meaning, you do a squat clean, stand all the way up BEFORE you start your thruster, do thruster, bringing the bar down to the back squat position at the end of the thruster, do a back squat, stand fully before you begin a back thruster, do a back thrusters, bringing the bar back to the front. That is one rep.
Each Set is 6 reps. Goal is to NOT let go of the bar through the entire set. Try to move up each set and finish with at least 135/95.
Post highest successful weight to comments/www.logwod.com
Cash Out:
50 Pull Ups
Followed by
CrossFit Team Offutt Tactical Fitness 