WOD Saturday 4/19/14 – CrossFit Lake Mary
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WOD Saturday 4/19/14

19
Apr

WOD Saturday 4/19/14

Announcements

No Open Gym this Sunday!

Main – WOD

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Nutts (Time)

10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate

REGIONAL & GAMES ATHLETES

1. Speed Work
“The New England Patriots Conditioning Test”
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.

The Pats Conditioning Test varies by position.
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB’s.
A passing score is completing all 30 sprints under 7 seconds.
Post the number or sprints that you completed under 7 seconds.

2. Barbell Benchmark
Bear Complex:
A. Work up to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
B. 30 Bear Complex’s for time – use 80% of the load that you successfully got in “A”.

3. Metcon
4RFT:
Max reps of Strict Parrallette HSPU
Max reps of Muscle ups
Max reps of TTB
This is for time and max reps. Don’t stress too much about either number – focus on the stimulus, not the score.

OPEN ATHLETES

1. Metcon
“Nutts”
10 HSPU
15 Deads, 250/175
25 Box Jumps, 30/24
50 Pull ups
100 Wall Balls, 20/14
200 Double Unders
400m Run with Plate, 45/25