Wednesday, July 20, 2011

Thursday Jul 21 2011

W/U: 25 DB's, 10 SR's,I/W TNB x3
Strength: Bench 3's @ 70 80 90%
Skill: 15 Min Gymnastics
Wod: 4 rounds of:
25 KBS,25 GBLTS,25 MNTCLMBRS
Core: Front/Side 30 sec x 3



Wod: Short, go as hard as you can. Use the same KB for swings and Goblet Squats.

GYmnastics can be anything from push ups to pull ups, rope climbs, skin the cats, levers, muscle ups. Your choice. Work on something you suck at!
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6 comments:

  1. speedriverbicycleJuly 21, 2011 at 5:35 AM

    BP
    3x#145
    3x#165
    9x#185

    worked the MU, HS walk and some clapping pull ups

    13:30 for the WOD @ #60kb. effin heavy ... and it was the goblet squats that were the crusher for sure.

    ReplyDelete
  2. TiffanyJuly 21, 2011 at 5:39 AM

    Tim ran 7am so I could do the WOD, thanks Tim, much appreciated :)

    BP
    3x72
    3x82
    6x93

    WOD @ 35#
    Toughest WOD in a while. It definitely showed me how much I need to improve both my cardio and muscular endurance.

    Goblet squats >> holy shitballs. Nuff said.

    Heat factor considered, I anticipate at least one person meeting Pukie today. Mua ha ha!

    ReplyDelete
  3. Belinda ChouJuly 21, 2011 at 6:07 AM

    BP
    3X90
    3x105
    7x115
    WOD @ 35# -11:18
    Still no muscle up...

    ReplyDelete
  4. BenderJuly 21, 2011 at 8:56 AM

    BP
    5x135
    5x155
    7x175

    18:11 and I thought I might puke! For real!

    ReplyDelete
  5. RobJuly 21, 2011 at 5:49 PM

    BP
    3x135
    3x155
    6x170

    WOD 19:30 w 45 kb

    ReplyDelete
  6. CrossFitJuly 21, 2011 at 6:21 PM

    Fasted wod for me this morning.
    3x145
    3x165
    5x185

    Wod 14:45 50KB Met Pukie

    ReplyDelete

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