pic courtesy of Tumblr
Wishing CrossFit Omaha’s (and last year’s Third Fittest Man in the World) Kyle Kasperbauser good luck as he looks to get back on the podium this year at the 2013 CrossFit Games. And, this pic reminds me…
S/S/S:
Strict Press – 3×5
Add 5lbs to weight used on 15 Jul (click here for a refresher) or 75% if you weren’t here
Post weight used to Comments/LogWOD
WOD:
“Echo”
3min AMRAP: Reps of 5-10-15-20…..for the following movements
Push Jerk (115/95)
Double Unders
Burpees
2Min Break then…
6min AMRAP:
Reps of 5-10-15-20…..for the following movements
Push Jerk (115/95)
Double Unders
Burpees
2 min Break then…
9min AMRAP:
Reps of 5-10-15-20…..for the following movements
Push Jerk (115/95)
Double Unders
Burpees
Score (per AMRAP) = Reps
Post score for each AMRAP to Comments/LogWOD
So, in the first AMRAP, you’ll start with 5 Push Jerks, then 5 Double Unders, then 5 Burpees, then 10 Push Jerks, 10 Double Unders, 10 Burpees, etc…
Increase by 5 every time you come back to a move during the AMRAP. At the end of 3 minutes, we’ll take a 2 minute break, then you’ll start back up, starting back at 5 reps per move and on up for 6 minutes. Then a 2 minute break, then reset and go for 9 minutes through the same move with the same rep increase every time you get back to the move.
Cash Out:
Skin the Cat – 5 reps
Video courtesy of Team CrossFit USA
Anterior Delt mash w/lacrosse ball – 2 min per side
CrossFit Team Offutt Tactical Fitness 