''The 9 Fundamental Circles of Hell'' (09.18.2012)

Warm-up Drills (09.18.2012)
3:00 x Speed Rope
9 Fundamentals x 5 reps each
5-8 minutes Individual Mobility

''The 9 Fundamental Circles of Hell'' (09.18.2012)
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (09.18.2012)
Cumulative 1-2:00 of L-sit/V-sit on Paralettes or Rings

Mobility WOD

CrossFit Endurance WOD (09.18.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.


Peter said...

The 9 Fundamental Circles of Hell:
35:00 completed 7 Rounds + OHS
65# except OHS 45#

Shanie said...

The 9 Fundamental Circles of Hell
Completed for time of 29:43
Medicine Ball Cleans (20#)
Push Jerk, OH Squat, Sumo DLHP, Push Press, Front Squat, DL, Press done with 45#