Sunday 03/28/10

Long run


Originally:

Back Squat
3 x 5

Compare to 03/12/10.


"Chippin' Wood"
For time:
25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer's Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/15 Ring Dips
25/15 Jumping Pull-ups (same height as Burp-ups)
200m run

This WOD is courtesy of CF Omaha - they used it as Event #6 for their tryouts for their CrossFit Games Affiliate Cup team. They had 3 events this past Saturday and then another 3 on Sunday - this was their very last event.  As such - and if anybody cares - I encourage some type of lift beforehand . . . or whatever.  I've modified this slightly to fit what we have (e.g., low jumping pull-ups instead of rope climbs), but I've tried to keep it fairly intact.

We don't have 2-2 pood KBs, so my intent is to load up 2 barbells - each weighing 70#. These will be my KBs, and the balance factor should make it interesting.  We can do 50 yard down-backs (25 yards each way) in the gym - the volleyball court itself is 20 yards long.