WED 08.19.15 “Mary Ann”

7pm Class after their Oly Total PRs and Airdyne Sprints

7pm Class after their Oly Total PRs and Airdyne Sprints

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow…

A. Sprints. For Time:
100m Sprint
Rest 2 minutes
200m Sprint
Rest 4 minutes
400m Sprint

B. “No Escape” (3 minutes work: 1 minute rest Advasana pose)
Partner WOD: Teams of 2
Open: 200m sprint
3 Rounds
30 seconds dead hang hold
30m Shuttle sprint
20m Partner Carry
20m Farmers Carry (32’s/24’s kg)
10 Box Jumps (24/20)
10m Foot Hand Crawl

All reps, distances, and rounds are individual totals. Partners work together at the same time to complete their reps. Each partner carries his/her partner 20m. Every 3 minutes both partners rest on stomach in Advasana pose for 1 minute.

Post times for 100m, 200m, and 400m and time to complete WOD. Ex: 14, 26, 70, 15:15 Rx.

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