Thursday 7.29.10

The Farmers Walk is all about picking up something heavy and then walking with it. Sounds so simple, right?

SWOD:
3x 50-yard walks going up in weight each set.

Metcon:
7 Rounds for Time of:
-7 Deadlifts (225/155)
-7 Hand Release Push Ups

WOD Tips:
For the SWOD, warm up with a few walks at light weights. Then challenge yourself by going as heavy as possible for 50 yards. Try to increase the weight for three sets of 50 yard walks once the weight gets heavy.

For the metcon, pick your deadlift weight based on how you are feeling. If your legs are beat up from this week, go lighter and really work hard on perfect technique. If you're feeling good, load the barbell and go for it. For the push ups, these are hand release push ups, meaning you lower yourself to the ground, and then lift your hands off of the ground before pushing yourself back up. These were featured in the CrossFit Games this year, and will force you to do them with a full range of motion. If these are too tough, elevate your hands on plates or a box. If they are too easy, elevate your feet on a box or plates.

Post your weights for the walks and your times (and modifications) for the metcon in the comments section! bc