Announcements - West Point WOD for Warriors shirts...still only $15 each or 2 for $25. If you are interested, please email me: blackandgoldcrossfit@gmail.com
We will meet in the 3rd floor weight room. Please bring a towel and motivation!
Warm-up and instruction: Matt will demo exercises and Adam will discuss points of performance for each. Then everyone gets a chance to practice.
WOD:
Today is a partner WOD, so find someone of near equal size and ability, partner up and get after it!
3 rounds for time:
AMRAP 1 - Squat cleans (95/65)
Rest while partner does AMRAP 1 - Squat cleans
AMRAP 1 - Overhead squat (95/65)
Rest while partner does AMRAP 1 - OHS
AMRAP 1 - Sumo deadlift high-pull (95/65)
Rest while partner does AMRAP 1 - SDHP
Post partner's name and number of reps per round to comments.
Great to see a big group this moring!
ReplyDeleteI went solo and got smoked!
SC: 27
OHS: 25
SDHP: 45
Total: 97
It took until Rd 3 for me to get in the groove with OHS. It's been a while since we've done those and it showed this morning!!
210 reps w/ Andrew Bovard
ReplyDeleterx'd
Form really died in the last round. That workout absolutely killed me.
Aloha,
ReplyDeleteDue to time I also went solo this morning.
As Rx'd: 120
I don't have the break down. I did best on OHS, then SDHP, with SC in a distant 3rd.
Judo:
ReplyDelete10 rounds of 5 minute randori (literally "chaos taking") or one-on-one sparring, rest 1:10.
Absolutely exhausting! Given I got thrown on the ground at least 5 times per round against each opponent, that makes about 50...
Scaled it down to 25 kg (55lb) so that I could do the OHS. Brutal!
ReplyDelete112 reps (no partner)