Thursday, October 11, 2012
2012 October 11
Hollow Body Hold, 4 sets of 20 seconds
Arch Body Hold, 4 sets of 20 seconds
then….
SGTD WOD #2…. 10 rounds for time:
3 power clean (185lb/120lb)
3 chest-to-bar pullups
then….
Hollow Body Rock, 4 sets of 20 seconds
Arch Body Rock, 4 sets of 20 seconds
Post time to comments
CrossFit Integrity, Charleston, SC
16 Responses
leave one →
8:15Rx. Was going for EMOTM
This looks like a really fun WOD! I’ll def have to make it up this weekend.
Btw, I figured out the trick for getting birds out of the gym. Worked like a charm. Worry not, 6 AM!
9:02 120#, C2B
Thanks Will, pan fry or broiler?
Scaled #95, jumping pull-ups
Had to scale bc of lungs
Time 7:43
6:01 80#, rr
core work then 4:30 Rx
4:34 Rx … Fun WOD!
Core work
10:20 95# rr… Almost have the chest to bar…almost
Core work
Ring dip holds at top and bottom (3-4 seconds)
3 or 4 minutes of cumulative plank holds
50 abmat sit-ups
3:56 Rx
Then gymnastics works with 6:30 class
6:19 105#\ RR
9:11 @ 175#
6:12Rx
Gymnastic holds and rocks
Great work by all today!
hollow body/arch body holds
WOD… 3:14 Rx
CrossFit Integrity, Charleston, SC
6:39rx after Friday wod
9:xx 80#/jumping pullups
8:46, 85lb + ring rows