8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th
Fire-Breather
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym
Untitled from Danny Nichols on Vimeo.
ADVANCED and FIRE-BREATHER
"Fours"
4 Rds
1 Min/AMRAP
4 Push Press
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min
Then:
4 Rds
1 Min/AMRAP
4 Box Jumps 24"/20"
4 No Push Up Burpees
4 20ft Shuttle Sprints
Rest 1 Min
Supplemental Training:
Coach's Call
Post rounds and thoughts to comments.
Training Notes:
This is an aerobic workout thereby requiring a PACE. Pick a weight for the Push Press and a height for the Box Jump that will allow you to go Unbroken.
Posts
14 comments:
Oh, this oughta be fun ;)
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Dude!!! I just figured out Paleo! Like for real figured it out!! You have to eat meat! And if you don't that's probably when you are in your "I hate crossfit mood" and want to quit in the middle of every wod you do, continue to ask yourself why you've been at the same weight for months...bench press, power clean, etc...
But then if you don't eat Paleo, you're setting yourself up to have too much tryptohpan and you're gonna feel like shit! I also read that if you eat sugar, your serotonin increases which will cause a rise and fall in blood sugar (which we already know) but a rise in serotonin gives you that energy for the day...however too much serotonin gives you insomnia.
My recommendation is that if you are on Paleo and don't eat meat for a couple of days then supplement the meat with Prozac!
it was fun! great job 6:30, doug and j, you guys were awesome with the 180 box jump into the burpees! steve, good pushing the sled with you man! next time lets put 4 plates on that beast.
Jello leg city this morning. Great times as always!
Synchronized box jumps to the burpees were definately the shit. So much fun.
J, those home made box jumps are saaaaweeeeeet!!
Loving all the new toys at the box.
Have a great weekend everyone!
Great fun as always w the 630 am group!
Love all the new toys to play with!
Great efforts everyone today
115 push press , maintained 2 rds for each set.
Steve and Frank you guys were animals pushing that sled!
push press npb sprints-4+12+7
boxjump npb sprint-5+12+7
way to go thersea left me in the dust.
The honey badger is back and he is on TMZ,
http://www.inquisitr.com/186800/honey-badger-voice-guy-unmasked-are-you-ready-to-see-randall/
nice one today, PP, 95 lbs, 5 rds + 12 + 12, BJ, 24" 5 rds +12 + 12, $Out, Air dyne, 1 min, 35 cals, hav a great weekend all !!
WOW! What a huge 4:30 happy hour in EHT! Great job crew!
Jax, thanks for partnering up :)
PP 55lbs, 4rds+16+14+6
6rds+8+8+4
Have a great weekend everybody!
Michelle - you were a great buddy today!
First part did 2 rounds each time for a total of 8
Second part: 2, 2+4, 2+4+1, 2+4+1 = 8+12+2
Next time I'll take one for the team and go outside 4:30
Thanks, Jax!
Check it out...WOD atop the Empire State Building...
http://www.youtube.com/watch?v=Pf9kJ1PJwD4&feature=youtu.be
Thanks Leah!!
Part 1: (85#). 4rd+16pp+14burp+6sprint
Part 2: 8rds+13box jumps
Cashout 2 rds 30sec each: situps/hr/vups
Good time tonight with Nick and the 5:30 crew... I kinda forget a few of the numbers, but went 2+ in all rounds.
Part 1 @135
2+4+2
2+4+1
2+2
2+1
Part 2 @24" box
2+4+1
2+4+2
2+4
2+4
finally experienced a no push up burpee!!
part 1 = 65 4 rounds + 16 + 6
part 2 = 8 rounds total
have a great weekend everyone!
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