Tuesday 7/17/12

We will have a running program available if you are planning on the Camp Ondessonk Trail Run in October, please perform the running WODs. You will do the running WOD on Tuesday, Thursday, Saturday. They must be performed at least 3hrs before or after the gym WOD.

FITNESS
A. 4 sets of:
Shoulder Press x 6-8 @ 2111
rest 45 sec
Ring Rows x 8-10 @ 2111
rest 45 sec
Plank From Elbows x 45 sec
rest 45 sec
B. 3 Rounds for Time
15 DB Thruster
300m Run

ENDURANCE ATHLETE
A. 4 sets of:
Shoulder Press + 3 Push Press
rest 60 sec
Ab Wheel Roll-Outs x 8-10 @ 2030
rest 60 sec
B. 21-15-9 Reps for time:
Power Cleans 135/95lbs
CTB Pull-Ups

CROSSFIT COMPETITOR
*Since we have different athletes on individualized strength programs we will only post the metcon WOD for these athletes on the Blog.
Metcon WOD:
3 Rounds for Time:
12 Hang Power Cleans 135/95lbs
12 Shoulder to Overhead 135/95lbs
30 Double-Unders

Athletes at the 2012 Crossfit Games learn there will be a surprise extra day of competition

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