Dan, Dan, the wall ball man.
FITNESS
A. Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 800 Meters
AIM
A. Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B. For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 800 Meters
SPORT
A. Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B. Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D. Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)
CROSSFIT MOMS
Advanced
3 rounds
500m row
20 push ups
Intermediate
3 rounds
500m row
15 push ups
Beginner
3 rounds
250m row
10 push ups
Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
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Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2