CrossFit Green Bay

Wednesday, March 27, 2013

WOD 130327

So the birds have finally graced us with their pretty voices. I look forward to this day every winter because I know when I hear those birds Spring is near. Plants get a start fresh every spring, houses get cleaned so why not give yourself a fresh start too. Besides the obvious, just eat well we need to give ourselves a clean slate mentally and in order to do that we all gotta take a breath and realize that our lives don’t suck that bad and if you’re still not convinced google Syria to see what sucks really looks like. Eat quality food, drink lots of water, train with purpose, live with purpose, smile and know that time never stops so today’s problems will eventually turn into distant memories
And remember never trust a groundhog, just listen for the birds.

1.) 7×2 Clean from blocks (just above knee) 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean. Repeat this chant three times prior to pulling that clean~I will not pull that bar up, I WILL though pull my ass under this damn bar faster than a snake with the runs
2.) WOD
10 minutes Triple-Under practice
(Even if you struggle with doubles
-then
3 rounds for time of
15/9 Strict HSPU
40 Split Jump
15 Pull-up
-then (no rest)
NOT for time
25 UB GHD Sit-up
ME Kipping HSPU
25 UB GHD Sit-up
*Notes: The 15/9 denotes 15 HSPU for men, and 9 HSPU for women. This is one continuous piece with the 3 RFT portion being timed, then the not for time portion being started immediately upon its completion. There is only one round of the not for time portion.