Monday, 08 June 2020

Congratulations to Dr. Robert Hauger for getting his CrossFit MD-L1!!!

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Overhead squats (45/33)

5 Overhead squats (75/53)

3 Overhead squats (115/78)

3 Overhead squats (155/103)

 

Strength:

Overhead Squats

5-5-5-5-5

 

For max load

 

Conditioning:

10 Toes-2-bar

15 Calories rowed

20 Wall-ball shots (25/16) @ (10/9′)

 

3 rounds for time

 

 

Post results and experiences to comments

Comments

  1. Henry Smith says

    8:51 rx

    Overhead -135 balance and core weak

  2. sflynn says

    7:14 Rx
    OHS: 4@113# 2@118#. Not feeling those today.

    Congrats Doc!!

  3. White Ape says

    SWOD:
    195 X 5
    Felt pretty good to get under some relatively heavy weight! I always loved OHS! But after my shoulder surgery, OHS and snatch have been very slow coming back. Good lifting day!!

    CWOD:
    6:42 Rx
    I started on rower due to limited 25# balls.
    Awesome short WOD!!

    Today was exhausting! I had a shift change with the PD, days to nights. :/ I have been up for 30 hours! In that, I had a 10+ hour PD shift, mowed my yard, was on multiple conference calls for Army, and then did this WOD! Exhausting!!! Need. Sleep!!

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