Tuesday Jul 27th, 2010
Cleans
There were a few new faces at CFSP on Tuesday: Robyn, Katrina, Lauren, Sanjeeth, & Eric K all hit their first WOD with us! Special thanks to our senior members who helped out and made sure the new folks were well taken care of.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Cleans
Practice for 15 minutes, working your way up to a heavy single.
You do not need to go for a max effort today.
Not cleared for Cleans yet? Work on:
Clean Pulls (7 min)
Front Squats (7 min)
Conditioning WOD
3 rounds for time of:
- 400 m Run
- 12 Sumo Deadlift High Pulls (115 / 80)
- 21 Wall Ball Shots (10′ target) (20 / 14)
Scaling Options:
L1) 3 rounds of: 400 m Run | 9 SDLHP | 18 Wall Ball
L2) 3 rounds of: 300 m Run | 7 SDLHP | 14 Wall Ball
11 Comments Scores | Scores(cont.) Posted by Wil
Ankit and I will definitely..."
Hey welcome to the team everyone. Will or Eric - I not sure where to put requests, but is there a chance we could do an old WOD that we have not done in a while, HAMBURGESA???
Now that’s a blast from the past, Jim… [evil grin]
How the hell did you remember Hamburgesa? I think we did it once underneath I-95. Did you do it? For some reason I only remember Talissa doing it.
I’m curious and hungry all of the sudden.
“Hamburguesa” (I believe this originated at CF Santa Cruz Central) - See if you can spot the pieces of the hamburger.
5 Pull-ups
10 Push-ups
15 Squats
200m Run
21 KB Swings (55/35)
12 Pull-ups
400m Run
75 Wall Ball (20/16)
400m Run
12 Pull-ups
21 KB Swings (55/35)
200m Run
15 Squats
10 Push-ups
5 Pull-ups
This WOD looks rough especially those Wall Balls but I am def up for this WOD if we do it one day!
No Eric we did it once in the box a long time ago, maybe within the first few months of you guys having the box. I remember it being tough, but the part I really remember is the ball during Wall Balls smashing Pat in the face. It was my chance to actually have a chance to pass him, but of course he caught me on those damn runs. So what do you guys think? HAMBURGESA???
I just want to say great job to all of the new members, this was certainly not an easy WOD to start out on! Keep it up!
YEAH New faces!!!, I’m so glad to see y’all hitting your first WOD together!
New Peeps are awesome!!!
Thanks for your support on this WOD, Monkey!