06/13/14: Summer Challenge Day #5 – WOD 4 Autism

Our good friends at Marlboro CrossFit are hosting their 3rd annual WOD for Autism.  I participated in this event last year, and it was a great time.  We highly encourage anyone who wants to do a fun Saturday workout with great people to sign up for the event.

Today’s Workout:

  • Power Clean – 7 x 1 @ 88% of 1RM or 5lbs heavier than last week
  • EMOM20 – Alternating minutes (Start anywhere – Get into groups of 5)
    • Min 1 – 60 ft Sled Push (+45/+0) – 30′ down / 30′ back
    • Min 2 – 10 Slam Balls (Sx = 35#/25# – Rx = 50#/35# – CRx = 15 reps @ RX weight)
    • Min 3 – 10 Cal Airdyne (CRx = 15 Cals)
    • Min 4 – 10 Strict Toes To Bar (Sx = 10 straight leg raise)
    • Min 5 – Push Ups (Sx = 10 reps – Rx = 15 reps – CRx = 20 reps)
    • NOTE: If at any point you go over the minute, cut the reps/cals down.  You should be able to complete all work in 30-40 seconds.
  • Finisher – Collect 2 min in a hollow hold or 100 hollow body rocks
The ripster is ripped
The ripster is ripped

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