WED 12.09.15 Sage at 20

Brad working on max rep muscle ups.

Brad working on max rep muscle ups.

Today’s schedule

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

Workout of the Day (WOD)

A. Handstand Walking: In 10 minutes practice progressions for handstand walking
then… Max Distance Handstand Walk

B. “Sage at 20”
20 minutes As many rounds as possible (AMRAP):
20 Thrusters (m = 75/100/135, w = 55/70/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand Release Pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

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