Wednesday, June 3, 2015

The cue for this photo at 5:30 p.m. class on Tuesday was, “Get aggressive.” Not sure how that turned out, but Nate (in green shorts) and Lily (in teal top) look the most aggressive to me. Alas, “aggressive” is a tough one. I can see how it’s open for interpretation.

060315 WOD

A. Three rounds of the following:

0:30 L-sit/tuck hold off bar or parallettes

0:30 rest

0:30 hollow rock

0:30 rest

0:30 arch rock

0:30 rest

B. Press – 5/3/1 week 1 | month 2

Add 10# to 1RM and calculate new WW

65% x 5

75% x 5

85% x 5+

Subset with 3 x 5-7 supine rows @ 31×1

C. 2015 CrossFit Games Masters Qualifier Event 4

For time:

21-15-9

Deadlifts (225/155)

Box jumps (24/20)

Handstand push-ups (kipping allowed)

>> On-Ramp

For time:

15-12-9

KB deadlifts

Box jumps / step-ups

Dumbbell seated presses