Monday, August 19, 2013

SHARE THE PAIN FLYER AUGUST 2013

 

SHARE THE PAIN FLYER AUGUST 2013

 

IT’S SHARE THE PAIN WEEK AT CROSSFIT SOCAL!! DON’T FORGET TO INVITE YOUR FRIENDS INTO THE GYM THIS WEEK.

TODAY’S WORKOUT:

Challenge: 1 rep, max plank hold

WOD: “Lumberjack 20” For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Level 4: Rx’ed
Level 3: 225/155, 1.5/1pood, 95/65, standard pullups, 35/25# DBs
Level 2: 135/95#, 1 pood, 75/55#, jumping pullups, 25/15#
Share the pain: runs are 250m and 75/55#, 1 pood, PVC, jumping pullups, 12” box, KB goblet squat

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