WOD 1 July 2012

Posted by on Jul 1, 2012 in Crossfit | 2 comments

This was supposed to be yesterday’s WOD, but it didn’t happen because I was so beat at the end of the Backyard Throwdown.

I try to do a competition or some form of competition preparation every Saturday. This is where I throw in some new skills and a lot of stuff I never practice into a metcon and see how I do. I like using the weighted carries as a means to fatigue myself and work on core stability before I try some of these skills.

For Time: 100m sled drag 100lbs then 3 rounds of 2 ring HSPU, 3 clapping pull ups then 100m zercher carry 95lbs then 3 rounds: 5 hang power snatch 95lbs, 3 suitcase deadlifts/side 95lbs then 200m Front Rack Carry 95lbs then 3 rounds: 5 strict chin ups, 5 sandbag clean and press 40lbs, 5 sandbag get ups then 100m sled drag 100lbs backwards

Mobility: Barbell roll over quads, barbell shoulder smash

If you try it out, post time to comments

2 Comments

  1. Mike / July 1, 2012

    Zercher carry is with a barbell in bent elbows close to the body? Or is there a variation on this? Thanks.

  2. admin / July 1, 2012

    yes, you carry it in the crook of your elbows

    21:11