FRIDAY 141010

From “The CAMP” (CrossFit Amundson Maximum Performance)

Against a 4:00 Running Clock:

Run 400 Meters
Pull-ups, Maximum Repetitions

Rest up to 4:00 then,

Against a 4:00 Running Clock:

Run 400 Meters
Push-ups, Maximum Repetitions

Rest up to 4:00 then,

Against a 4:00 Running Clock:

Run 400 Meters
Sit-ups, Maximum Repetitions

Against a 4:00 Running Clock:

Run 400 Meters
Squats, Maximum Repetitions

Note: On today’s WOD, the 400 Meter Run is completed once for each of the respective skills. Following the run, in the remaining time limit, Athletes will complete As Many Repetitions As Possible (AMRAP) of the gymnastic skills in as many sets as necessary. Athletes may determine their preference for the order in which the above evolutions take place. The classic “Pull-up, Push-up, Sit-up, Squat” was an “old school” order of rotation favored by Coach Greg Glassman. However, for today’s WOD, Athletes can move through the rotation in the manner which would maximize their total repetition count. The goal is to exceed 200 total repetitions between all 4 evolutions. For the Sit-ups, we will be doing “Military Style” or “Academy Style” with the feet anchored underneath Dumbbells, fingers interlaced behind the head.

BattleBrief

Briefing the Battle

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Greg Amundson, a former US Army Captain and Drug Enforcement Administration (DEA) Special Agent, will be teaching a free Warrior Body Zen Mind Yoga class every Friday from 10:00 AM to 11:00 AM for Santa Cruz County Military Veterans. Military Veterans of all branches of the Armed Forces are welcome to attend this free class as guests of CrossFit Amundson. The class is located at our Krav Maga studio.

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