January 7, 2016

Happy Birthday Daniel V!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 4 Rounds for Time
Run 800 m
50 Wall Balls (20/14)

CrossFit Teens
Strength: Banded Deadlift 5 x 5

WOD: AMRAP x 12:00
7 Deadlifts
7 Weighted Sit-Ups
7 Pistols (alternating legs)

Incendia Strongman
Strength: 10 stone over shoulder AHAP

Metcon (Time)
Spell your full name: (first,middle,last)
A- 3 bear complex 95/65
B- 10 K.B. swings 70/53
C- 30 sec. handstand hold
D- 10 sledge hammer strikes
E- 10 goblet squats 70/53
F- assault bike 10 calories
G- 10 pull ups
H- 20 sit ups
I- 10 push press 95/65
J- 10 snatch grip deadlifts 95/65
K- 10 K.B. swings 70/53
L- 10 pull ups
M- 20 push ups
N- 10 curls 95/65
O- 10 snatch grip deadlifts 95/65
P- assault bike 10 calories
Q- 5 cart wheels
R- 3 bear complex 95/65
S- 10 thrusters 95/65
T- 10 slam balls
U- 1 min. wall sit
V- 1 rope climb
W- 30 sec. handstand hold
X- 5 somersaults
Y- 10 thrusters 95/65
Z- 20 jumping jacks

Finisher:Straight arm plate raise, thigh to overhead
reps = double your age. choose load.

Incendia Endurance
WOD: BV Surprise