Wednesday the 1st of August, 2012

Pink V Necks

Press 5-5-3-3-3+ (50-60-70-80-90%)

Rest as needed

10 minute AMRAP
5 Hand stand push ups
50′ overhead walking lunge, 45/25

Rest 5 minutes

2 rounds for time of:
Run 300 meters (back trail route, over walls)
15′ foot legless rope climb

SCORES

Optional Supplement:
5 minutes, strict toes to bar for reps

MONSTER BEACH!

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11 Responses to “Wednesday the 1st of August, 2012”

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  • Karli says:

    I love these 2 WOD combos going on this week! And the optional supplements for Abs are right up my alley bc then I’m not so tempted to do Abs on the big pink ball. :-) Don’t make fun Dan…

  • KF says:

    I like these 2 part WOD’s too, but I definitely do not like the lack of a picture. What kind of 2 part WOD is this without a decent picture?!?!

  • DM says:

    Have you heard of David Lee Roth?

    He made a great album.

    It’s called Eat It And Smile.

    http://youtu.be/v9_VIXvCgl8

  • KF says:

    Thanks Dan, I would’ve never been able to get through the WOD knowing there was no picture. Also, the video was A-MA-ZING! And, I’m sure you’re fully stocked on all those awesome pants knowing they’ll one day come back in style…For that, I envy you.

  • joseph says:

    Squat
    45×10
    65×10
    95×10
    115×10
    135×10
    superset with wide grip pull ups
    10×5

    Dead lift
    135×10
    155×10
    220×5
    250×5
    285×5+4
    superset with DB bench 60#
    10×3

    3 rounds NFT
    15 v-ups
    4 one arm push ups/side
    assisted one arm pull up – 54#x4, 48×3, 42×3

    INterval rowing
    4 min @20s/m
    3 @24
    2 @28
    1 @ 34
    total meters 2k

    I didnt do the whole sequence from yesterday because of time, but this felt easy.

    Climbing tonight!

  • Ghersi says:

    I want that pink v-neck shirt!

  • luis ds says:

    5 rds +3
    2 ab mat 35# plates + 45# lunge

    4:31 sub rope w 15 pushups

  • joseph says:

    you better save me a t-shirt….smedium please…

  • Fake Loren says:

    Miss the 6AM crew.

    Death from Above 1979

    I have been at Aspen Crossfit. They have no idea of my sandbagging ways.

  • Yamakoa says:

    Dan, thanks for bringing in this Mobility Master to the
    Plus Rx class that we have been having,

    Found a short youtube video of his Mobility WOD’s

    http://www.youtube.com/watch?v=LNDMMfN6zks&feature=related

  • Yamakoa says:

    Strict Press
    135×5/145×5/155×5

    Today’s Conditioning WOD
    Part A – 5+4
    Part B – 4:21

    Foam Roll + Stretching