Workout of the Day (WOD)

Friday 7/20/12

Strength:  Backsquat 5x5x5+ (60, 67.5, 77.5%)  

WOD:  "Juggernaut"

100 Double Unders

75 Wall Balls (20/14)

50 SDHP (75/55)

*Just one time through.  Here is the catch, for every time you trip up on double unders, drop the ball, stop and rest on wall balls or stop and rest on sdhp you will have to do an increasing number of burpees.  Muahahahahahaha

first time you stop 1 burpee

second time 1, 2 burpees

third time 1, 2, 3 burpees

and on and on and on.

20 Minute time cap.

Tip for the Wall Balls:  Try to keep both hands as close together as you can and somewhat underneath the ball to allow for a two handed "Push".  The under the ball hand placement allows for the Wall Ball to stay just in front of the throwers neck, elbows below the ball, and chest up in the proper squat position when you're at the bottom of the squat when performing the wall ball shots.  It helps to catch the wall ball with the same hand placement and to throw it so there is no need to reposition your hands or feet during the reps.

Cute link, some of the jokes are funny some:  AMRAP Jokes

It's Friday so I decided to post two videos of Erins Trainer Crush, Bob Harper.  Here he is giving a CrossFit Translation test. 

Here Bob Harper talks about CrossFit to Jillian Michaels