Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 4×4 @ 90%

WOD:
5 minutes max rep Power clean & jerk (185 lb./125 lb.)
Rest 1 minute
4 minutes max rep Handstand push-ups
Rest 1 minute
3 minutes max rep Pull-ups
Rest 1 minutes
2 minute max rep Double-unders
Rest 1 minute
1 minute max calorie Row
Rest 3 minutes, then complete as many 100m shuttle runs as you can in 5 minutes

Post loads and reps to comments.
________________________

julie-foucher-web-4 How Julie Foucher became Julie Foucher, Beyond The White Board

Since 2009 Julie Foucher has recorded her entire CrossFit journey on Beyond the Whiteboard. Over the years she has posted over 4,000 results, set over 400 personal records and become one of the fittest people in the world.

Post thoughts to comments.

Media:
Monday WOD, September 8, 2014

5 thoughts on “Monday WOD, September 8, 2014

  • September 8, 2014 at 7:38 am
    Permalink

    4X4 BS with Lynn P. at 86 KG

    WOD:
    18 C&J
    4minutes of handstand hold sub
    33 Pull ups
    103 DU
    19 cal
    8 – on shuttle run

  • September 8, 2014 at 11:23 am
    Permalink

    FS: 295# failed last rep of sets 2 and 4
    WOD: 17 C&J/27 HSPU/45 PU/70 DU/25 Cal/7 shuttle runs

  • September 8, 2014 at 4:37 pm
    Permalink

    Front squat: 245- failed 4th of 3rd round

    Wod

    C&J 16
    HSPU 30
    PUs 38
    DUs 28
    Cal 19

    5 shuttle runs

  • September 8, 2014 at 8:33 pm
    Permalink

    Dealing with some foot problems, so no impact stuff today (no running, jumping, double unders etc)

    Strength: 252 – Completed only 1 set of 4.

    WOD:
    C&J: 21
    HSPU: 31
    PU: 53
    1 legged Burpees instead of DU: 25
    Row Cal: 25

    5 min of Airdyne instead of shuttle runs: 104 cals.

  • September 9, 2014 at 9:21 am
    Permalink

    Front squat 205# no fails (didn’t say it was pretty)

    CJ 12 reps at 165
    33
    40
    60
    24
    8
    Total 177

Comments are closed.