Legs Day Off! Wed, August 18
After promising we wouldn’t do legs today, we are mixing up our Wendler program. Instead of deadlifts we will do the press.
Then… get ready for a total upper body WOD. One of our old time favorties…
3 minute AMRAP of:
- 10 ring dips (or scale to bench dips)
- 10 true push ups (or use handles)
- 10 DB bench press
Back to the Track! Tuesday, Aug 17
A the track…
Quick warm up then:
- 800m run. Rest the amount of time it took you to run.
- 400m run with a goal of maintaining a much faster pace than the 2 laps. Rest.
- 200m run with a goal of running faster than the previous lap.
In order to get an extended rest we will work on some pull up progressions and dead hangs.
WOD: for time
- 3 bleachers
- 21 DB squat snatch (each arm)
- 3 bleachers
- 15 DB squat snatch (each arm)
- 3 bleachers
- 9 DB squat snatch (each arm)
Monday, August 16
Congratulations to Amber for passing the CrossFit Level I certification test!!!! Even though you have come so far so fast you remain so humble! And that is what CrossFit is all about! Good luck accomplishing all your goals! We just love you!
Our workout today will be in honor of Amber!
However, it’s a surprise!!!! In Amber’s own words “You make this sooo hard!” Hmmm, guess that’s what it’s all about! So just wait and see what it is!