Wednesday, January 16, 2013
2013 January 15
Olympic Lifting Classes at 5:45am, 11:30pm and 6:30pm today!
4 sets of:
Run 470m
-rest 2 minutes between sets
then….
EMOTM for 20 minutes:
20 second plank hold on odd minutes
10 burpees on even minutes
Post each run time to comments
CrossFit Integrity, Charleston, SC
14 Responses
leave one →
Runs: 1:58, 2:05, 2:14, 2:22
EMOTM: 20 sec plank holds on odd mins and 10 burpees on even minutes.
Runs: 1:59, 2:06, 2:08, 1:53
EMOTM 10 burpees every even minute
Oly class – planning to do the WOD tonight – “family style”.
1:32. 1:41. 1:42. 1:45
Debbie 1:51 2:01 2:05 1:59
1:38, 1:54, 1:51, 1:50
6:09 (1:29, 1:31, 1:31, 1:38)
Back squat 20 x 285
20 min emotm
Burpees- 20 burpees final set
Plank hold
Wendler bench week 1
Runs- 1:44, 1:45, 1:51, 1:56
)
Plank holds & 127 burpees (17 extra for Cara’s birthday!
8 runs 1:32-1:35 avg
Emotm
Oly Class: Snatch work @ 53#, Snatch balance up to 53#
1:58, 1:47, 2:10, 2:09 (thanks for pushing me Erin
)
20 mins of 20 sec plank holds and 127 burpees (extra end set for Cara”ss bday!!!) This was a great WOD…I needed the burn and sweat
Oly class
Run 470m 1:58 1:55 2:10 1:51
planks and 127 burpees!
MY first post!
Run: 2:06, 2:06, 2:07, 2:11
and survival on every burpee… my goal is to be able to do those extra birthday burpees, yesterday I would have keeled! Until then.. it’s survival!