06.07.2012 – CrossFit Silverback



Coach’s Note:  Dont’ avoid the run, it may not be fun but it’s a highly useful skill in any number of situations.  And don’t forget, if you have a running issue, you can always do the “wet” version of the WOD on the rower.  I know everything hurts after this week, but hey this WOD will hurt all of you equally anyway.

WARM UP:  Run and Skip

BUY IN:  Bear Complex x 3 min

STRENGTH: Overhead Squat 4×5 @ 75%


Use same bar load throughout
15x Sumo deadlift high pull (115#/85#)
Run 400m
15x Power snatch
Run 400m
15x Power clean
Run 400m
15x Deadlifts

Cash Out: 

Pull Ups 4 x Near Max (dead hang)

9 Responses

  1. aggie93

    New Favorite road WOD: “WOOD”

    5 Rounds:

    400 m Run
    10 Burpee Box Jumps
    10 SDHP (95)
    10 Thrusters (95)

    For me I scaled to 3 rds at 80 (40# DBs) and that was plenty in the state that my body is in.

    Warmup: Ultimate and Double Under Practice
    SWOD: Seal Complex

    WOD: Wood @ 80#’s and with regular Burpees in 16:42 (waiting on treadmill may have cost me 15 to 20 seconds).

    Can’t wait to get back to a somewhat normal schedule. See y’all next week.

  2. Stepped back into the box this morning. I just could not stand being out for a full week. Came in and did a modified WOD. I 1 armed everything for the WOD with the exception of the Dead Lifts. I did Dead Lift 135#’s to finish the WOD in 8:29.

  3. Joe

    8:45 is pretty sick. Nice job Marc. I took it on for Friday Buffet. Still beat up from the first half of the week.

    95# – 10:48

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