S/S/S:
Press
Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 20 September
Click here for a refresher. If you were not here that day but have a 3RM on Press, you will use this rep/weight scheme…
5 @ 75% of 3RM
3 @ 80%
2 @ 85%
1 set Max Reps @ 90%
If you have not set your 3RM, you will do so today
Post reps of last round to Comments/LogWOD
Post weight used in all sets to comments section of LogWOD
WOD:
3 Rounds:
400M Run
20 Burpee Pull Ups
20 Minute Time Limit
Post time to Comments/LogWOD
Video courtesy of Trinity Fitness. Proper technique for the Burpee Pull Up
Beast Mode: You can sub Burpee Pull-Ups w/ 6 Burpee Ring Muscle Ups
If you go with this option, put it in the comments section of your LogWOD entry. I’d say post it to Comments here, but we all know none of you will do that….or will you with a challenge? I hereby challenge each of you to post a reply everyday for a month. For the number of people who post EVERYDAY for a month, I will do 5 burpees. So, if 20 of you do it, that’s 100 burpees for Coach D at the end. If 40 of you do it, that’s 200. And I will do all of them in a row, no breaks. Hell, we can even have it so you guys can come in and watch me do them at the end. Kind of a “payback” for all we put you through 🙂 But I’m not worried. From the lack of posting, I don;t even see ONE of you making it 30 days. Care to prove me wrong? 🙂
Now, am I doing it just so the website gets some use. No, am doing this to open communication int he community. With some great events on the horizon, I think it would be great if we saw more communication among our community. But, i can;t force you to do it. You have to WANT this community to be great. Show me how much you love this community by making me suffer!
X-tra Work:
pic courtesy of CrossFit Gymnastics
L-Sit
2xMax Hold
Homework (done outside of class on your own):
Shoulder Flexion Mobility:
3×20 Y’s above head while keeping elbows against a wall
CrossFit Team Offutt Tactical Fitness 