"We're Blamin' Davin"

EQUIP: Rings, Pull-Up Bar, Jump Rope, Bar (135/95 and 95/65), KB’s (70/53 and 53/35)

WARM-UP:

*Active Stretch

*400m Run

*10 x Windmill Push-Up

*10 x Ring Row

*5 x Ring Dip

*5 x T2B

*5 x 2KB Clean & Jerk (work up to WOD weight)

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WOD (60:00 cap for Part I + Part II)

PART I:

“TAYLOR”

4 Rounds for Time -

*400m Run

*5 x Burpee Muscle-Up (sub1: Bar M-Up; sub2: 5 x 1 Burpee + 3 C2B Pull-Up + 3 Ring Dip)

*Rx = M-Up on rings

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PART II:

Upon Completion of “Taylor:” 

*Each athlete begins the 2nd part of the workout below on his/ her own when rested/ ready.

*Goal: get through as many of the below WODs as possible in the remaining class time.

*Athletes may complete the WODs in any order desired.

*Coach Davin Arkangel was the inspiration for the “Changed Girls” below.  He filled me in about the Strongman certification that he and Coach Heather recently attended.  There, they were challenged to try traditional CrossFit WODs with different pieces of equipment in order to challenge the body in a new way and to improve their performance of the traditional WODs.

“THE CHANGED GIRLS” (a.k.a. "WE'RE BLAMIN' DAVIN")

a)

“Altered Annie”

*50-40-30-20-10 x Double-Under (sub: # singles + # tuck jumps)

*25-20-15-10-5 x Toes-to-Bar

b)

“Switch-It-Up Cindy”

10 Min. AMRAP -

*5 x Strict Pull-Up

*10 x Ring Push-Up

*15 x Back Squat (135/95)

c)

“Goofy Grace”

*30 x 2KB Clean & Jerk (2x 53/35)

d)

“Definitely Different Diane”

21-15-9 x

*2KB Burpee-Deadlift (70/53)

*Strict Press (95/65)

SCORE = 

a) Time (Part I) 

b) Total Reps completed of the “Changed Girls” WODs (495 total possible reps)