6.10.14 "Prison Defense"

June 09, 2014

TODAYS WOD

Strength:
5RM SUMO Deadlift

“Prison Defense”
3 rounds
15 Prisoner Bulgarian 1-Leg Squats (each leg)
15 Prisoner Walking Lunges (each leg)
15 Strict Toe 2 Bars

Prisoner style is with hands on head the entire time
 

EXTRA CREDIT

CORE
4×15 weighted Back Extensions

 

ENDURANCE
Choose ONE of the following sports:
Swim (M/Tu/W): 2 x 800m TT, Recover 4:00 between efforts
Bike (M/Tu/W): 2 x 10k TT, Recover 4:00 between efforts
Run (M/Tu/W): 2 x 2Mile, Recover 4:00 between efforts
Row (M/Tu/W): 2 x 2500m, Recover 4:00 between efforts
 

 COMPETITORS

WARMUP:
Outlaw Connectivity
http://theoutlawway.com/category/connectivity/

A. Low-Bar Back Squat 5RM

B. Sumo Deadlift – with chains or Bands
4 sets of 6-10 reps – add weight each set – last set should be to failure

C. Weighted Back Extensions
3 x 10-15 reps – add weight each set

D. “Prison Defense”
3 rounds
15 Prisoner Bulgarian 1-Leg Squats (each leg)
15 Prisoner Walking Lunges (each leg)
15 Strict Toe 2 Bars

E. EXTRA CREDIT

ANNOUNCEMENTS
RANCH WARS
Saturday June 21st
Outdoor Farm Competition
Arruda Farm Westport, MA
JUDGES and VOLUNTEERS needed
Volunteers will receive lots of SHWAG and a free meal
Email crossfitdartmouth@gmail.com if interested in volunteering

Page Lockhart Fundraiser and CFB 3rd Year Anniversary Party
June 28th
10am-10pm
There will be a WOD challenge at 10am, followed by Chinese auction and Paleo PotLuck BBQ. We hope all members from Dartmouth and Bridgewater Locations will attend. This is always one of our biggest parties of the Year!!! If anyone has any items they are willing to donate to the raffle please let Mrs. Caldas know. Let’s Raise money to send our World Famous Nator to the CrossFit Games and Have a blast doing it!!! Email soniamcormier@gmail.com if you would like to donate anything to the raffle.

BATTLE OF THE SOUTH SHORE BOXES
Beginners and RX Competition
Sunday August 3rd
https://crossfit-781.theboxhq.com/events/battle-of-the-south-shore-boxes

 

Comments

comments

About the Author
  1. Almen Reply

    10:32 Rx

  2. Adam Reply

    Sumo Dead Lift: 315 (5) – This was pretty cool. Used muscles I never knew were there.

    WOD: 10:15

  3. Brian Reply

    355 x 5 Sumo, 15:05 RX

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