Wednesday, August 1, 2012
2012 July 31
Ring Rows, 5 sets of 6-12 reps
-maintain hollow body
-rest 2 minutes between sets
then….
4 rounds for time:
Run 400m
10 thrusters (135lb/95lb)
*There is a 7 burpee and 11 air squat penalty for dropping the bar. Keep the bar on the body and go unbroken on the 10 thrusters!
Compare to 7/20/12
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CrossFit Integrity, Charleston, SC
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12:39 subbed push press for thrusters – 95#
18:58 (115×10, 115×9, 7 burpees/11 airsquats, 115×1, 95×10, 95×10)
13:07 53#
Ring rows 10x10x8x8x6
14:23Rx
5 x 12 ring rows
WOD: 14:37 Rx – no penalties!
Bench Press:
3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
185-185-195-195-205-205-215-215-225
12 x 3/4 (alternate each minute) bench press EMOTM @ 170#
5 x 6 rings rows
13:23 65#
5 x 6 ring rows.
13:23 65#
11:57 65lbs
Yoga at noon
Five sets of 6 ring rows
WOD: 16:44 55# no penalties/ pr of 1:25 same weight
5×10 sets of Ring Rows
Shoulder injury/pain had to adjust WOD: 13:14
4 rounds:
10 Front Squat 135lb
20 ski pulls
400m run
lots of additional shoulder stretching with bands
5 sets of 12 Ring Rows
-with hollow body
12:35 Rx (Not PR)
Ring rows: 8-7-6-6-6
WOD: 12:34 Rx
5×6 ring rows
Wod: 13:54 95#
13:23 65#
Wendler C3W1 shoulder press
5+set 245# (8)
Dumbell Shrugs
5×10 65# dbs
Ring Rows Hollow Rock
5*10
WOD
16:22 Rx (1 penalty during round 3 after 9th rep…pissed me off)
OLY Class