CrossFit South Bend

DWOD

Find:
5 RM Weighted Pull Up, or 3x Max Pull Ups if unable to do 5 RM
then…

Complete the following:

2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…

4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…

10 x 10 yard Flying Starts (rest 30 seconds between efforts)

*Take 10 yards to accelerate, you should be full speed by the time you hit your start.

SWOD

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Monday Results

Tuesday Results 

SWOD

Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD

21, 15, 9 reps of:
One arm KB power snatch LT – 1.5 pood / 1 pood
One arm KB power snatch RT – 1.5 pood / 1 pood
Toes to Bar

Again Faster Kettlebell Snatch Part 1

Again Faster Kettlebell Snatch Part 2

SWOD

Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

DWOD

As many rounds as possible in 8 minutes of:
50 lbs DB Thrusters – 9 reps
Handstand Push Ups – 9 reps

I know B already posted this picture on the main blog, but it’s just so awesome it deserves another look!

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

6 Rounds

53 yard Farmer’s Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer’s Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser.

Talk to Me Johnnie “Deadlifts and Viagra“

The Rocks Meal Plan

SWOD

Squat 3×5 (add 5 lbs to last workout)

DWOD

Complete 5 rounds for time: 1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups