Thursday 4-09-15 WOD

Who needs a Man Bun when you have a Man Bum?

George showing why it's important to squat 

(these shoprts are not an optical illusion and it's not the pleat in the pants)

Thursday 4-09-15 WOD

CrossFit:

A.
Put a high value of quality on this workout. This is not for time!!!

I'm thinking we should name this one so we can collect names once we've done this workout and decide on something fitting.

Rep Scheme of
5-10-15-20

Here's how the workout will go down. The weight on the cleans can be scaled and the deficit for the HSPU can be changed but we will use the upper end for this workout post. The goal for this workout is perfect reps from start to finish so take you time.

5 HSPU @ 3x45# plates/side as a deficit
5 BB Cleans @ 155/225#

10 HSPU @ 2x45# plates/side as a deficit
10 BB Cleans @ 135/205#

15 HSPU @ 1x45# plate/side as a deficit
15 BB Cleans @ 115/185#

20 HSPU no deficit
20 BB Cleans @ 95/165#

Notes:
Use an AB mat between your plates
Yes you can kip these HSPU's ;-)
NO you CAN NOT kip the Cleans (That was a joke I don't know how you'd kip cleans).
Take your time and aim for perfect reps.


Fitness:

A.
Build to a 1 RM pull up in 10 Min
 
B.
20 Min Circuit

10 BB Deadlift (Build to a challenging ten for the day)
8 Ball Slams 20/30#
6 T2B or Variation
4 Push Ups @ 51x1
2 Chin Ups @ 51x1

Find your appropriate weight before starting and set up all equipment.