Tuesday's Masters WOD #1!

July 21, 2015

Great job on our first set of Master's WODs from the 2015 CrossFit Games!  Tomorrow we will do the Master's Event #1 - the Triplet.  Here you have it...

 

Tuesday July 21, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

2 Rounds:

200m Row

10 Juicers

10 Pull-ups

10 Dips

10 Handstand Protractions

 

Strength:

EMOM for 8 minutes:

3 Strict Press (GO HEAVY)

 

WOD:

 

Master’s WOD #1: MOD Triplet

 

For time:

40 Ab-mat sit-ups

10 bar muscle-ups

110-meter Overhead Barbell Carry 65/95

32 Ab-mat Sit-ups

8 bar muscle-ups

110-meter Overhead Barbell Carry 85/125

24 Ab-mat sit-ups

6 bar muscle-ups

110-meter Overhead Barbell Carry 105/155

 

 

CrossFit Endurance (6am)

 

Buy-in: 800m Run

 

10 Rounds:

6 Calorie Row

6 Burpee Box Jumps

66 Singles

 

Cash-out: 800m Run

 

REMINDER!!!  If you haven't signed up for our CFD beach volleyball competition make sure you DO IT in the next couple of days!  We are cancelling classes this Saturday (except for the bootcamp) and bringing our fitness to the beach!  The tournament will start at 9am and we should be done by 12 depending on how busy the courts are.  If you don't have a full team of 4, just add your name to a team who is not full yet!  I will be finalizing the teams on Thursday and releasing a rough schedule on Friday.  It's just for fun so don't worry...none of us are pro volleyball players ;P

 

 

 

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