Today is the LAST DAY of BINGO!! Congratulations to everyone who has already won a free tshirt! If you are missing an "O", today is your day to get it. Get to the gym and win this game!
Use as many sets each minute as needed.
Post number of completed rounds to comments. Compare to 6/29/11.
BURPEE BONUS POINTS!
For each round that you do the same # burpees as DL, you earn a bonus point.
1DL, 1burpee
2DL, 2burpees
3DL, 3burpees
4DL, 4burpees
5DL
6DL
1DL
Score = 10.1 (6 rounds + 1DL + 4burpee bonus points)
SCALED WOD:
Big Dawgs - Rx
Pack - 185, women 135
Pups - 135, women 95
BC - 95, women 65
HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.
1 comment:
COACH CORI will be coaching tomorrow night !!!!!
Tomorrow's workout is
Circus Bear"
Last Thursday we did the Bear complex for heaviest load. Remember, a Bear Complex is 7 sets of the sequence: power clean, front squat, push press, back squat, push press. Today's WOD is another "ladder" style workout using 75% of that max Bear load. During minutes 1-5, you will climb up the ladder then go back down during minutes 6-10. You may "blur the lines" on those movements today if you prefer and do a squat clean thruster and back squat thruster instead.
Min 1 - 1 set (1 set of the traditional Bear sequence or 1 squat clean thruster, 1 back squat thruster)
Min 2 - 2 sets
Min 3 - 3 sets
Min 4 - 4 sets
Min 5 - 5 sets
Min 6 - 5 sets
Min 7 - 4 sets
Min 8 - 3 sets
Min 9 - 2 sets
Min 10 - 1 set
Post load to comments. http://carportcrossfit.blogspot.com/2014/06/g55-bear-complex.html
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