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FUNCTION W.O.D. – 11/21/13: “Scrunchie (Scaled)”

A1. 5 x 3 Tall Snatch @ 45/33;

 

B1. 5 x 4 Strict Press @ 70 perceived exertion. Heavy enough so that weight becomes VERY strenuous by 4th set.

 

C1. “Scrunchie”

EMOTM, 16 Minutes:

– THIS Min: 7 unbroken K-2-E

– THAT Min: 3 Dead-lifts @ 70% perceived exertion (perfect form; worry less about speed, more about execution), plus 1 burpee for each time the hands came off the bar for the K-2-E, up to 4 burpees.

FUNCTION W.O.D. – 11/20/13: “Shout at the Devil (Scaled)”

A1. 5 x 5 Front Squat @ 70% effort.

B1. “Shout at the Devil”

6 Rounds of the following:

– 6 Tempo Push-Ups (44X4), immediately into:

– 6 Burpees AFAHP

– :60 Rest

B2. 3:00 Rest

B3. 6 Rounds of the following:

– :10 Chin-Over-Bar Chin-up Hold, in Hollow-Rock, immediately into:

– 6 Strict Narrow-Grip Chin-Ups. Work on holding hollow-rock, keeping shoulders in correct position. Scale with bands as necessary.

COOKIE: Accumulate 4:00 Hollow-rock hold or piroulette hold

FUNCTION W.O.D. – 11/18/13: “Hot, Nasty BA Speed”

A1. 5 x 5 Shoulder-to-Overhead @ 70% perceived exertion. Should feel pretty heavy by 3rd set; 5th set a struggle.

 

REPEAT B1. – E1 Twice.

 

B1. On the 0:00: Complete 1 round of the followig work, AFAHP (and when we say AFAHP, we mean it. GO ALL OUT. SPEED, SPEED, SPEED):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

C1. On the 2:00: Complete 1 round of the followig work, AFAHP (and when we say AFAHP, we mean it. GO ALL OUT. SPEED, SPEED, SPEED):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

D1. On the 4:00: AMRAP in 4:00 of the following work (NOTE: This should be the fastest AMRAP you’ve ever done, ever. ALL OUT – NO EXCUSES):

– 10 Supermans

– 15 Box-Jumps (24/20)

– 20 Ab-Mat Sit-up

 

E1. 4:00 Rest.

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