Warm-Up: 1/2 Mile Run
2 Rnds ~ 6 Spiderman Push Ups, 12 Body Rows (Horizontal Pull Ups), 15 Air Squats
Bulgarian Split Squats (One Legged Squat w/ back foot up on bench/boxes for stability)
5-5-5-5-5
A) Death by Pull Ups & Push Ups...Start with 2 Pull Ups & 2 Push Ups then add 1 rep to each every minute on the minute...Break up reps as needed... When you fail at one, continue with the other until failure...
REST 1 Min
B) Perform the same TOTAL number of Pull Ups and Push Ups that you did in "A" for Time.
(ie. if you made it to 10 Pull Ups (54 Total), then went to 18 Push Ups (170 Total), you will do 54 & 170 with any reps scheme you wish...Fastest time!)
thanks to Practice Crossfit for the WOD!!!
Many did not finish the WOD due to school starting...
Squats / Pull Fail / Push Fail / Total Pull Ups & Push Ups / Time
El Tigre' ~ ?
Britt ~ ? / 11 / 17 / 73+152 = DNF time for school
Feidt ~ ?
Syd ~ ? / 10 / 12 / 54+77 = DNF time for school
tb ~ 155# / 12 / 18 / 77+170 = 15:16
Hansen ~ 115# / 12 / 19 / 77+189 = 17:30
Fiegel ~ 155# / 12 / 19 / 77+189 = 20:30
Reeder ~ 155#/ 9(+7) / 20 / 51+209 = DNF time for school
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ReplyDeleteReeder ~ 155#/9(+7)/20/51+209 = DNF time for school
ReplyDeleteTuesday~ warm up- 800/ chest/back lifting sets
ReplyDeleteperformed yesterdays wod scaled back.. working on getting my shoulders back and form so I went for rounds and not weight
AMRAP- 20min
50 AirSquats
12 DL @ 65# (tried 95/75 but my shoulders were screaming.. and I don't want last month to ever happen again, so slow and steady :)
9 HPC
6 PushJerk
5Rnds with 50 ASquats