RX THE WOD

I found an amazing box at CrossFit Munchen. It is inside an industrial site turned office complex. More importantly this area called Kult Fabrik transforms into a great restaurant / party scene at night. Still the workout the locals prepared for us was fairly devastating with 3 miles of sprints in the early summer heat… Munich is easily my most favorite city in Germany. The people are amazing, the city is vibrant, the architecture is astonishing and the food is outstanding. And I don’t even drink the beer that established ‘Oktoberfest’ in human consciousness…

CF Munich Endurance WOD
– 2 x 800m sprints
then
– 4 x 400m sprints
then
– 6 x 200m sprints
There was some rest in the sequence but I lost track…

I would never miss the CF gym in London. Nothing I can think of can substitute the morning beating in Central London in the rain and on the wet and damp rubber gym floor. Especially with the triple workout they typically dish out on unsuspecting visitors… After this and a couple of meetings in Mayfair we decided to get out of the rain and fly to Munich, Germany where it was 92F and sunny and not damp and rainy… More on that WOD tomorrow…

Warmup
– 10 turkish get-ups
– 10 squats
– 20 rep max back squats
Strength
1 x 20 low bar back squats
WOD
4×3 strict pullups
max effort kipping pull-ups [19,12,12,8]
rest 60 sec between rounds
then
4x400m run or row [1:30,1:32,1:30,1:33]
60 sec rest between rounds
Cash-0ut
30 hollow rocks

I don’t drink beer. This fact rarely matters except when I travel to places where the national pastime and social life centers around this beverage like in London or Munich. It seems this week I managed to have both on the schedule. Since my version of pub crawl will be lighter on malt than customary I thought I’d spike it up with some moves that are equally uplifting…

WOD “Pub Crawl”
Check-in:
– 10 thrusters 75 lbs
– 10 dumbbell swings 55 lbs
– 10 dips
– 10 pullups
– 10 burpees
The Crawl:
6 rounds of:
– 500m row
– 400m run
Check-out:
– 10 thrusters 75 lbs
– 10 dumbbell snatches 55lbs
– 10 pushups
– 10 situps
– 10 burpees
[TIME: 28:05]

I’m back in the company gym between the two business trips. It’s best to take advantage of the equipment rarely available on the road: olympic barbells and C2 rowers… Also packing my bags with raw food snacks Navitas to get me through the week in carb loaded London and Germany….

Strength
Wendler Ladder – Shoulder Press, Push Press, Push Jerk [145, 155, 160]

MetCon
AMRAP in 12 minutes of:
– 3 power snatches – 95 lbs
– 3 handstand pushups
– 250m row
[SCORE: 5 rounds]