Thanks to everyone who has helped Cristy, Sara and I prep for Wodapalooza. We are competing from Friday to Sunday in Miami, Florida. Cristy is an Individual Masters Female 45-49, Sara is on an Intermediate Team and I’m on an RX Team. These past few weeks have been a lot of fun with the entire community cheering us on in workouts, giving us that extra push, those slight digs when we’re being little bitches and all the good lucks along the way. Thank you guys it means the world to us! We’re excited to represent Warlock at Wodapalooza! We’ll keep you guys as updated as possible on our Instagram @WarlockAthletics and whatever they host on Games.CrossFit.com. 3,2,1 Here we go!
“The happiness of your life depends on the quality of your thoughts.”
Primer:
1 Round of Cindy | Cossack Squats | Glute Bridges
2 Rounds of Cindy | plate counterbalance Squats (on ramp style) | Walk Outs
1 Round of Cindy | Wall Squats | Single Leg Glute Bridges
Front Squats: 7x On The 1:30
Set 1: 3 @ 77%
Set 2: 1 @ 82%
Set 3: 3 @ 77%
Set 4: 1 @ 85%
Set 5: 3 @ 77%
Set 6: 1 @ 88%
Set 7: 12 @ 62%
% based off of 1RM Front Squat
WOD: Wise Men
AMRAP 3 – Max Rounds of Macho Man @ 155/105
Rest 3 Minutes
AMRAP 3 – Max Rounds of Macho Man @ 185/135
Rest 3 Minutes
AMRAP 3 – Max Rounds of Macho Man @ 225/155
Bonus: 3x 8 Banded Stiff Legged Deadlifts | 16 Psoas March Steps | 24 GHDSU