Tuesday, August 28, 2012
2012 August 27
Hollow Body:
-tuck postion, 3 sets of 15 seconds
-open tuck, 3 sets of 15 seconds
-tuck crunch, 3 sets of 10 reps
-V-ups, 3 sets of 6 reps
-hold, 3 sets of 15 seconds
-rocks, 3 sets of 15 seconds
Arch Body:
-hold, 3 sets of 20 seconds
-rock, 3 sets of 20 seconds
Hollow Body to Arch Body rolls, 3 sets of 12 reps
then….
AMRAP in 7 minutes:
7 thrusters (95lb/65lb)
7 knees-to-elbows
-drop bar from hips/thighs
-refrain from scaling up on load, use prescribed load and go faster!
Grip Development:
EMOTM for 6 minutes of plate holds
-hold between 30 to 45 seconds each set
-choose plate load as necessary
Post rounds/reps to comments
CrossFit Integrity, Charleston, SC
19 Responses
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Does anyone know the location of my Tiger Tail (foam roller)?
It was accidentally left between the two rooms Saturday, seen and used Monday at 6AM, placed back with the other foam rollers, and seems to be missing. If you find it, please leave in the office.
Image: http://getfastinc.com/wp-content/uploads/2011/03/22-inch-tiger-tail.jpeg
5 + 4 rx weight, got knees to elbows first two rounds…
WOD: 5 + 7 @ 85# & K2E
WOD: 8 rnds Rx
5+7Rx
Back squat work
Wod: 7+7
4 Rx
3 sets 5 bs w/ Elaine 85-90-95
Stretching
5+12 rx
4 + 2 Rx
was gassed today. felt sooooo slow…tomorrow is a new day…
5+2Rx
EMOTM for 6 mins
30 sec GHDs
Smolov Jr Bench 6×6 @ 190 d1w1
EMOTM 30 sec GHDs with 14lb MB 6 mins
Snatch work
Gymnastics.
6+ 3Rx
Grip @ 15# for 45sec emotm 6 min
7+2 Rx
4@ 55#
Grip holds: 10#
Gymnastics Work
WOD: 5 rounds Rx
Grip Holds: EMOTM x 6 @ 10#
6+12 Rx
Gymnastics work.
WOD: 5+4 – 53#.
Grip holds: 10#
Back squats.
6 + 3 Rx
8+8 Rx