Friday, September 27, 2012
2012 September 27
Skillwork – rope climbs
then….
For time:
5 rope climbs, 15ft ascent
2 squat clean thrusters (165lb/110lb)
4 rope climbs, 15ft ascent
4 squat clean thrusters (165lb/110lb)
3 rope climbs, 15ft ascent
6 squat clean thrusters (165lb/110lb)
2 rope climbs, 15ft ascent
8 squat clean thrusters (165lb/110lb)
1 rope climb, 15ft ascent
10 squat clean thrusters (165lb/110lb)
Sub 5 pullups/ring rows for each rope climb
Core Development:
75 partner abmat situps (each) with med ball (20lb/14lb)
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CrissFit Integrity, Charleston, SC
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wod 18:40 at 115# with 5 pullups subd. for each rope climb
21:30 at 115#; 5 rope climbs, pullups for the rest
DNF – had to leave to get to work. Finished 4 rnds – rope climbs and 105# squat clean thrusters. 4rnds completed in about 21:xx.
DNF: First workout after fundamentals made it 4 rounds; one full rope climb/pullup/assisted pullups; 95 pounds rounds 1-3/75 pounds round 4
Rope climb practice
Wod: 20:40 75# pull-ups, rr
150 14# abmat partner sit-ups.
Rd 1 with Sarah
Rd 2: with Stephanie
15:58 Rx
Active rest day
Tabata: planks and reverse ab mats
Tabata: in/out and ab mats
14:xx Rx
12:54 rx …tough
20:03 75lbs, scaled to 1st 20 pullups then ring rows…. ugh, did not enjoy that one.
75 abmat situps w/ 14 lb. med ball w/ Catherine
14:05 scaled RR
14:24, rr, 70#