Thursday the 30th of August, 2012

Clean + Front Squat, every minute on the minute for 10 minutes
Start light and build up

Rest as needed

4 efforts on 4 minutes, 400 meter sprint + 10 burpees

SCORES
Optional Supplement:
3 rounds
10 Strict toes to bar
10 Barbell Good Mornings 95/63

Monster Beach registration is now RE-OPENED! Get it!

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10 Responses to “Thursday the 30th of August, 2012”

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  • joseph says:

    squat
    45×10
    65×10
    95×10
    115×10
    145×10
    superset with wide grip pull ups x 11

    Bench
    45×10
    95×10
    155×5
    180×5
    superset pendlay row 115×10

    first day of 5-3-1, but messed up my spreadsheet somehow and too stupid to do math….

    db front raise 20x10x3
    db side rais 20x10x3
    v-up 15×3

    foam roll and stretch

  • Adam says:

    Good one today and great programming overall recently.

    Give me anything on the minute and I’m happy.

  • PANOS says:

    Thanks Adam. Next week. Stones and barbell turkish get-ups.

  • PANOS says:

    High risk/low reward WODs coming to you!!

  • adam says:

    As long as it is EMOTM ot tabata style.

    By the way, for anyone who hasn’t noticed, Pedro now wears the 305 yellow jersey. The guy has become a beast.

  • DM says:

    I WAS concerned by a slop rate of less than 20% yesterday. Lets get back to 30 minute slop bombs, STAT!

    ‘THAT WAS SUUUUUUCH A GOOD WORKOUUUUTTTTT!!!!’

  • greg glassman says:

    you guys dont program enough sumo deadlift high pulls or squat clean thrusters we are looking for “B” level technique science. fish oil. data points.

  • 2nd place is the 1st LOSER says:

    We have been doing thrusters but would love to see more of the other movents in upcoming wods. On the other hand, persons who have time and wants to be better a Crossfit are usually at the gym Fridays and Saturdays and that’s in addition to OLY Lifting on Sundays. Wods have been awesome since my yawn.can we discuss the music?

  • Yamakoa says:

    Yesterday’s WODDAGE

    Press:
    135×5/165×2/175/180

    20/15/10/5
    DB Press with Push Ups
    50 lb Db’s – All Swoled Up