CrossFit Victory

Overhead Squat
3-3-3-3-3

WOD

Farmers Walk 50 paces (25 out/ 25 back)
30 Double Unders
Farmers Walk 50 paces (25 out/ 25 back)
25 Double Unders
Farmers Walk 50 paces (25 out/ 25 back)
20 Double Unders
Farmers Walk 50 paces (25 out/ 25 back)
15 Double Unders

Use KBs or DBs for farmers walks....GO HEAVY

2 comments:

Andrew said...: 165# Both a 3rep and 1rep PR HAHA.

5:01 with the biggest KB.

Take Care everyone. See you guys in November.; January 21, 2011 at 10:40 PM
Shoop said...: got to 3 rep @ 140#

5:05 with 40 kg; January 26, 2011 at 9:40 AM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.