So we survived being shot by a Colt 45.

Posted: September 24, 2017 by crossfittotactfit in Uncategorized

 

Yup, another birthday WOD survived.  Gotta just love it when a coach has a birthday.  Oh well, you have 5 more years till we get to do the filthy fifty for Coach Jason (and a secret 55 WOD for coach JP…  )

Monday:

SSS:  Overhead squat 5,5,5+

WOD:  For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters 2 min wall sit

Tuesday

SSS:  Hand stand push up work

WOD:  Outside 1000m row 3RT 30 squats 20 burpees 100m rum 1000m row

Wednesday

POOL WOD!!! 3 rounds for completion – 25m swim/10 push ups/25m swim/10 bench dips. – 25m kick/10 push ups/25m kick/10 bench dips. – 25m pull/10 push ups/25m pull/10 bench dips

Thursday

SSS:  Pistol work

WOD:  10 rounds, EMOM, of: 100-meter sprint then 10 rounds row 500m, 1 minute rest

Friday

SSS:  Bench 5,5,5+

WOD:  4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-unders

Saturday

Prep for…. Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb.

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