6.17.14 "Full Throttle 2.0"

June 16, 2014
Steph Whalen getting her rope climbs!!!

Steph Whalen getting her rope climbs!!!

TODAYS WOD

Skill:
10 minutes of:
Muscle Up Practice

“Full Throttle 2.0”
5 Rounds
20 1 Arm KB Snatch (53,35) 10 each side
10 Burpees
5 Muscle Ups

SUBSTITUTE for Muscle Ups today is:
10 STRICT Pullups = 5 Muscle ups

You may also scale the reps, as usual, of MU from 5 all the way to 1.

 

EXTRA CREDIT

CORE
4×15 Band Pull aparts

 

ENDURANCE
Choose ONE of the following sports:
8-12 Rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 800m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates

 

 

 

 COMPETITORS

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

A. 50 Strict Pullups – in the least amount of sets possible
each set should be max reps then rest about :60 seconds between sets

B. Pendlay Rows
4 x 6-8 reps – add weight each set

C. Seated Cable Row or Bench Kneeling Dumbbell Row
4 sets of 8-12 reps – add weight each set – last set should be to failure

D. “Full Throtle 2.0”
5 Rounds
20 1 Arm KB Snatch (53,35) 10 each side
10 Burpees
5 Muscle Ups

E. EXTRA CREDIT
ENDURANCE
Row-=Run or Bike
3-5 Rounds
6:00 On
3:00 Off

or

OLY
10 sets of Technique work
Power Clean + Hang Squat Clean + Full Squat Clean
–Work on Staying over the bar and being fast under the bar–
–only work up to 70% max–

 

 

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

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  1. Mike D Reply

    15:11 @44# kb 10 strict pull ups no band. Great wod, I was so tired at the end 🙂

  2. Brian Reply

    15:39 RX

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