Day 74 of the 100-Day Burpee Challenge!
A day away from being 3/4 done!
Big congrats to Coaches Will and Mieke, who are now engaged! So awesome when things like this happen in our little community. So happy for you guys!
Strength:
Back Squat – 3×5, add 5 pounds from weight used on 5April
20 min time limit
Post weight used to Comments/LogWOD
If you did this back on 5Apr2013 (click here for a refresher), try adding 5 pounds to the weight you used. If you were not here, add 5# to the last time you did 3×5 on Back Squat, or aim for 85% of your 1RM. If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds
WOD:
“π Guy”
(see the rep scheme 3,1,4….π!)
3-1-4 For Time:
-Muscle Ups
-Handstand Push Up
-Front Squat (225/135)
12 Minute cut off
Write time/scale options to comments/LogWOD
This WOD was designed last year by our own Ben Yates and we did it on 27April2012. So, just like the regular CrossFit Benchmarks, it’s good to revisit our own “TOTF Benchmarks”, to either see how far we’ve come, or introduce them to a whole new generation of athletes.
So, you will do 3 Muscle Ups, 3 HSPU, 3 FS, then 1 MU,1 HSPU, 1 FS, then 4 MU, 4 HSPU, and 4 FS.
YES, this is a very short time period, meaning, we want you to (safely) haul ass through this WOD! Short amount of reps, short time = High Power Output in a very short time
Scaling options will be…
A:
1 MU = 3 Chest 2 Bar Pull ups, 3 Ring Dips
1 HSPU = Inverted Push up on Box
Front Squat = Adjust Weight Accordingly
B:
1 MU = 3 Regular kipping Pull ups (no band), 3 Ring/Box Dips
1 HSPU = Inverted Pushup on Box
Front Squat = Adjust Weight Accordingly
C:
1MU = 3 Banded Pull ups, 3 Box Dips
1 HSPU = Barbell Shoulder Press (135/95) – or adjust accordingly
Front Squat = Adjust Weight Accordingly
Video courtesy of Mobility WOD. A couple good tissues mashes to do prior to a heavy Front Squat WOD.
Cash Out:
Mash Quads
CrossFit Team Offutt Tactical Fitness 