10.16.2013 – CrossFit Silverback

16
Oct

10.16.2013

WARM UP

Run, Rope & Row
BUY IN
None
STRENGTH
See Below
WOD

Silverback Strong

1a. TGU x 5,4,3,2,1
1b. Weighted Pull Ups 5 x 5
2a. Double KB Cleans 8, 6, 4, 2
2b. Pistols 8, 6, 4, 2
3.  Ab Gauntlet x 1
     40 sec work / 20 sec rest
     Sit Ups, Plank Hold, Flutter Kicks, Plank HoldCASH OUT

Coach directed recovery stretch.

Coaches’ Notes:  I love when athletes tell me these workouts kick their tail as hard or harder than our usual WOD.  Not every workout should be a blue flame intensity.  Have you shook hands with a roughneck, lumberjack or farmer?  Sometimes, you just gotta pick up heavy things and move’em.  No better test of your real strength than the Turkish Get Up, balance, muscular endurance, coordination and overall STRENGTH, AND THAT’S JUST ONE REP!!!  Good luck Silverbacks, I will see you on the beaches.

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