In seven days those of you competing in the OC Throwdown will be in the middle of an intense competition. Your body will hurt and if you respond well to the competition you will have pushed yourself farther than you have before this day. It will be great.

Make sure to plan out this next week well. Know your limits, and do not exceed them. Because you will be trekking your body through Hell next Sat and Sunday.

Fair enough… But what the odds don’t know is this isn’t a math test. This is a completely different kind of test. One where passion has a funny way of trumping logic. So before you step up to the starting line, before the whistle blows and the clock starts ticking, just remember: out here, the results don’t always add up.

Sunday Massacre 1-9-11

Warm UP:

4 Rounds

20 Wallballs
1-3 Rope Climbs

Strength:

Work to 1RM Clean and Jerk

Strength WOD:

4 rounds
3 X 80% 1RM C&J
5 Muscle Ups
1 max attempt at hand walking

WOD:

3 Rounds:

10 Pistols (Mens UTC advanced hold a 45lbs bar overhead)
Run 530m with 45/25lbs plate

Sprints:

-530m
-200m
-100m

Rest 3 minutes in between sets.

CrossFit Mean Street

Saturday Warm UP: Row 500m then Hold plate above head untill your partner finishes 500: 3 rounds

CrossFit Mean Streets
Downtown LA

Comments are closed.