Tuesday, September 25, 2012
2012 September 24
Strict Chin Ups, 3 sets of 8-12 reps (maintain hollow body)
Kipping Pullups, 3 sets of 8-12 reps (maintain hollow/arch body)
-sub 5 sets of 6-8 ring rows
then….
AMRAP in 20 minutes:
20 pushups
Run 400m
20 kettlebell sumo deadlift high pulls (53lb/35lb)
Post rounds and reps to comments
CrossFit Integrity, Charleston, SC
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Scaled Ring Rows 5×6
WOD: Scaled 20 (knee) Pushups, 200 m run, 20 SDHP 1 pood
4 Rounds +18
This is what happens when you go off paleo for 3 weeks Grrrrr back on point TODAY!
chin ups – 3 sets of 8
kipping – 3 sets 0f 8
AMRAP – 4 rnds + 20PU + 100m … Rx
Ring Rows 5×6
WOD 4 +10 Rx
Chin ups
Sub butterfly pullups
6 +14 rx
Supplemental work
First wod in 2 weeks since fball injuries. Felt good to be back at least moving….
5+20+100meters
6 Rx
5 + 20 Rx
5+37 Rx
5+20+200 meters, kpu
Ring rows and kipping PUs.
4+12 Rx.
5 +20 + 250m
Rx+40kg kettlebell
Ring rows + kipping work
4 rounds + 4 pushups (200 m x 3)
Thanks for making me use the 35lb KB, Elaine
1 Chinup with ring rows to follow (each set)
Pull up work with ring rows and Beat Swings
WOD: 4 + 7 (2 Rounds KPu)
5 Rx
Chin up 3×8
Kipping pullups 3×8
Amrap 5Rx
4+20Rx
6+20Rx
12×4 GHDs
12 hip ext
4 Rx
5+20+run+3 Rx
Chinups & (mostly) ring rows
Kipping pullups & (mostly) beat swings
WOD: 4 + 20 + 200m Rx
5+14 RX
done on base
Ring rows- 3 x 8
Worked on kipping and beat swings….did get 3 pullups
WOD: 4+2 rx
5+17Rx
Chin up / pull-up work
Wod: 4+ 2
3 sets of 12 chin-ups hollow body
3 sets of 12 kipping hollow body
2 sets of 12 hollow body butterfly
6+20+350 m run Rx
From Roanoke Valley Crossfit in Roanoke, VA!
Rolling DU with Pushups
Jerk, Push Press, High Pull Snatch work
WOD: EMOTM for 8 Mins – 7 T2B/Uneven Farmer’s Carry
8 Min Tabata: Various Abs