Nice Erin!Press
4x7 @ 5-0-x-1 Tempo (a lot of us have reached a wall with the press, let's mix it up!)
then...
Complete 4 rounds of:
Advanced
1 Power Snatch
3 Overhead Squat
5 Box Jumps
Intermediate
5 O-squats
7 Box Jumps
Novice
7 O-Squats
9 Box Jumps
*Do 1 power snatch, then 3 overhead squats without setting the bar down, then transition to box jumps. (advanced)
*Increase the load each round.
*Increase the box jump height each round.
*Go as heavy as possible, go as high as possible.
*Rest as necessary between rounds.
If you don't know (have it written down) what you 1RM Power Snatch is, that puts you doing the Intermediate or Novice version. If you don't have a darn good idea what your 1RM O-Squat is, you are doing the Novice version. Do your best to culminate the 4th round with your max weight and max height box jump given the rep scheme. Post your max load/box jump.
*Workout from CF Football
On Ramp
Tabata DU's
10 comments:
I've seen this style of programming before. I like it. It makes it more important to write your ish down cause the person next to you might be doing something different.
Anybody interested in doing Barbara during open gym?
Not interested in Barbara, but I would do the Amanda Workout. I missed it the other week
Laurie
Deano: I am up for completing the WOD titled "Barbara" with you. 6:30? Post, call, FB, whatever, let me know!
Yeah, I just can't bring myself to say it the other way...
sounds good Todd... see you then
Great Vid
http://www.dragondoor.com/instructor/737
His is the man passing out the Kool-Aid in HI.
That was really, really bad.
I'm waiting for Deano to do the pinky pullups or the toe hold.
It was pretty cheese - but that guy was pretty amazing with what he can do.
Babs: 26:33 (w/o rest) 38:33 (w/ rest). 4.15, 5.13,5.44,6.03,5.11.
Mod: ring pulls for Pullups; form on pushups=not great; form on squats got pretty bad too; also I may have missed something on my last round--I can't imagine I took a minute off my 4th round by being excited to finish...
Good workout though, thanks for suggesting it Deano!
Dean, I did NOT enjoy doing Barbara at ALL!! I could barely lift my arm to change the radio in my car!! I do appreciate having you and Todd there suffering through that misery with me! ;)
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