CrossFit Tribe

WORKOUT OF THE DAY

May 8, 2012 Comments Off

Wednesday 5/9

Rachel getting some on the rower!

Metcon – For Time:

30 Back Squats (135/95)
20 Pullups
10 HSPU’s

20 Front Squats (135/95)
20 Pullups
10 HSPU’s

10 Overhead Squats (135/95)
20 Pullups
10 HSPU’s

*20 Minute Cap – Barbell will start from the ground and must be brought up to back squat/front squat/overhead squat position.  Attempt to use the same weight on all squats…if load is too heavy for overhead squats, load up barbell so that weight can be stripped down for overhead squat portion i.e. 35/10# plates on bar to create 135# for BS/FS and strip down to 115# for OHS…

Thursday 5/10 WOD:

Strength:  Snatch 1-1-1-1-1

Metcon – For Time:

2 Pistols/2 Burpees
50 Double Unders

4 Pistols/4 Burpees
40 Double Unders

6 Pistols/6 Burpees
30 Double Unders

8 Pistols/8 Burpees
20 Double Unders

10 Pistols/10 Burpees
10 Double Unders

Followed By:  Tabata Plank Hold

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This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

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