ok, so much for a breather WOD ..this one's a real met-con grunter! ...still the 5.30am crew got through & so can you
WOD 40 BB Hops (left & right=1rep) 20 TTB->Pull-up (each=1rep) 40 Double-unders 20 parallette: Push-up > shoot > L-sit freeze 40 Box jumps 20 MB 'folds' (feet meet hands) 40 Burpies -2 rounds for time / AFAP 35min cut WOD
"Elizabeth" Clean (rx: 135lb) Ring Dips 21-15-9...for time WOD
40 KBS (rx: 24/20k) 40 Push-ups 40 Rope whip 400mtr Run ...by all accounts a toughy. Awesome determination & output accross the board though with times getting faster throughout the day! (ps: if it's any comfort, I was about as close to hurling as I get) Big welcome to newest additions to our CFP family; Dan who took out the best time today RX'd, & Joel; first crossfit WOD & coming in top 3 scaled. Way to go WOD
HSPU Dead lift Parallette L-sit (longest hold) -1min stations/5 rounds. Total reps WOD
10 Pull-ups 10 Box jumps 20 Push-press 20 Box jumps 30mtr Waiters walk 30 Box jumps -AMRAP: 30min WOD
10sets x 6reps: Clean & Jerk ...stretch between each set -best weight over 6 reps -with good form! Then: 1min push-ups 1min burpies -count total reps (6min continuous) WOD
30 Ring-row 30 Wall-ball 30 TTB 300mtr Run -AMRAP: 35min Buzy box last night. Welcome to our newest members Mark & Mark :) nice output in the WOD all round, then the Puke under-21s tackle "Angie" -first 'benchmark' & they stepped up, -nice work boys ..y'all did yourselves proud
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CategoriesArchives
July 2018
AuthorLinda Begg |