Ryan & Chris
Warm-Up
Coach’s choice
WOD prep
“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks
WOD
“Randy Savage”
AMRAP 12
3 Rounds of “Macho Man” (135,95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Option 2:
AMRAP 12
3 Rounds of “Macho Man” (95,65)
15 Toes to Bar
Option 3:
AMRAP 12
3 Rounds of “Macho Man” (75,55)
15 Knees to 90 or toes to rig.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
Macho man wasn’t too macho today. The upside for my day was no back spasms. First time squatting with weight so kept it super light. Great suggested scales Frozen.
Bar 1: 95# for the power cleans
Bar 2: 65# for the front squats and strict press (instead of push jerk)
TTB as Rx
3 full rounds plus 3 power cleans
Macho Man: 5+1, 25#, abmats
Like JD I wasn’t too Macho today after dealing with a pulled back muscle for the past week so I went super light (perhaps too light) on my weight @ 25#. I was able to do the 3 sets unbroken which made my numbers high. I opted for abmats versus T2B today as well. Back is a little angry with me right now but hoping Advil will do the trick.
WOD Prep 3 Heavy Macho Men: 80#
Randy “The Macho Man” Savage: 2+24 | 70# | TTB
Really liked the complex – gets your heart rate up when you string together three sets of it. As always, loved the TTB and did those in two sets (8/7) which moved them along…only to get back to the bar 🙂 Ken, was this WOD named for you?!
JD don’t kid yourself…you ARE a Macho Man!
Nice job on the complex!
Crossfit Green Valley AZ. 3 rds. 1k bike, 15 DL @ 185, 15 pull-ups. Did jumping pull-ups. 10:22
Thanks Deb! It was good to be back at the box…a week felt like a long time. Nice job on your sets today – you make those T2B look easy!
Deb — I assume that you are asking Ken Earley and not me, and that would be an excellent guess. But sadly it looks like your knowledge of the WWF (later the WWE) is sorely lacking as Randy “Macho Man” Savage was one of the greatest professional wrestlers of all time. Unfortunately I have to go to the Ashland Town Meeting tonight. Otherwise this one looks really good.
I did not see Mr. Earley this morning, so the title of the workout may have deterred him. I will agree that I am not terribly up to speed on my wrestlers, but do feel like I wrestled that bar today. 🙂 Nice job on yesterday’s WOD!
That’s why you are a Macho Woman Deb.
2+1 (+1 clean) Rx…everything was super tight this morning and probably should have scaled because of that, but a great complex
Macho Man: 135#
Randy Savage: 3+15 (95#, K2-90)