September 20th, Tuesday

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squatsEtc.Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

September 16th, Friday

September 15, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Once you become efficient in the Push Jerk, going overhead in workouts like Grace, or any S2OH WOD will get way easier. Remember, when I talk about being efficient I am pushing you towards using your largest muscle groups to the majority of the work. Think core to extremity or Big to small. Power starts with those larger muscle groups.

Extra Reading

Ditch the sugar in your diet

Push Jerk (3x3x3x3)

CrossFit WOD (AMRAP – Reps)

7 minutes
10 KBS 32/24
20 GHD sit ups

-then- (AMRAP – Reps)

7 minutes
5 Strict Pull ups
25 Double Unders