Thursday 1/19/12
Workout of the Day: Greg's "Stairway to Heaven"
The Introduction: Max 45# plate-facing burpees in two minutes. Rest exactly one minute, then begin:
The Main Event: Perform alternating sets of Sumo-Deadlift High-Pulls and Push Presses in the following order:
21-18-15-12-9-6-3 SDHP's at 95#/65#
3-6-9-12-15-18-21 Push Presses at 95#/65#
That is, begin with 21 SDHP working your way down the "ladder" and alternate with push presses working your way up the "ladder". So 21 sumos then 3 push presses, 18 and 6 and so on until done.
The Twist: During the "Main Event", perform 200 air squats (apportion however and whenever you wish). Final workout time includes all 200 air squats.
Post total burpees in two minutes and WOD time to white board.
Men: Rx'd/ 75# / 55#
Women: Rx'd/ 50# / 35#
Challenge of the Day #1: Max wall sit hold, for time
Challenge of the Day #2: Max GHD sit-ups in 1 minute
Quote of the Day: "Growing older is mandatory, growing up is optional." --annonymous
Happy Birthday Greg!
We wish you all the best this next year and the best for your new venture of leading our crossfit family at Central Oregon Crossfit!
