Tuesday 18 September, 2012

By 09/17/2012 wod

So there were some hiccups now that WLC has rolled out the new website.  But you guys did great and kept on keeping on.  Keep working hard and doing the right thing!  That is what matters most.

Also, you will be hearing us say “Choose a scale so you will finish in x amount of time” a lot more in the future.  Take this to heart!  We want these workouts to be hard and to fit a particular time domain.  If you go to easy you will blow through it.  If you go to hard you will slog down and hit the cut off.  We want these workouts to be fast and intense with a HIGH average power output.

Lastly, if you signed up for the MBS Turkey WOD let us know about it!

WOD

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.

 

Our Partners

  • crossfitjournal
  • tough
  • tough