Wednesday, August 15, 2012
2012 August 14
Hollow Body Hold, 3 sets of 20 seconds
Arch Body Hold, 3 sets of 20 seconds
Hollow Body Rock, 3 sets of 20 seconds
Arch Body Rock, 3 sets of 20 seconds
then….
4 rounds for time:
Run 400m
36ft handstand walk (sub 2 box walks)
Core Development:
40 GHD situps
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CrossFit Integrity, Charleston, SC
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holds/rocks
13:52 – shoulder touches (32 per round unbroken)
Supplemental work
WOD- rx’d …didn’t check my time. This one was about practice for me.
40 GHD situps u/b
13:53 (around the box)
From crossfit KGB (kennebunk, me)
For time
20 power cleans 63lb (65% 1rm)
400m run
1 min handstand hold
800 m run
1 min handstand hold
400m run
20 power cleans 63lb
15:50rx
Core: 67 total Situps with 20lb dumbbell (20 seconds on, 10 second rest
Skill: du work
Awesome job Catherine! Miss you, hope to have you back at Integrity soon! You and your family are in my thoughts!!
200 meter run followed by 5 rounds of 500 meter rows with a 2 minute rest between.
Arch body and hollow body workout
WOD for time 15:06 with box walks
50 ab mat situps instead of GHD situps due to back pain
Awesome workout, thanks Sam for the encouragement and drive to finish strong!!
Hbh, abh, hbr, abr 3×20 sec
WOD-16:53 with box walks x 3
40 ab mats
20 min of stretching
Mobility
9:24rx wod
75 ttb
Oly class-
PR on jerk- 95#
14:58rx
Hollow body/Arch body holds & rocks
WOD: 13:34 w/box walks
40 GHDs
11:20Rx
Great work by all today!
Gymnastics work..
WOD… 9:41 Rx
CrossFit Integrity, Charleston, SC
14:55rx
Made this up Saturday 8/18
Somewhere around 15 minutes I think
4 rds
400m run
2 wall walks ( subbed for box walks)