Wednesday, September 19, 2012
2012 September 18
Beat Swings, 4 sets of 15 reps
Chin Ups, 3 sets of 6-12 reps (using hollow body)
then….
For time:
30 ring dips, 4 burpees
25 ring dips, 8 burpees
20 ring dips, 12 burpees
15 ring dips, 16 burpees
10 ring dips, 20 burpees
-scale ring dips as needed
Compare to 8/10/10
Core Development:
40 toes-to-bar
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CrossFit Integrity, Charleston, SC
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11:17 Rx
21:00 Rx
21:30 bb
Great job 6amers!!!
beat swings: 4×15
Chin ups: 3×8
WOD: DNF. Time cap at 20min. completed 3rd round (20 ring dips + 16 burpees). Rx
17:40 Rx
Beat Swings 4×15
3×6 C2B wide grip chin ups
WOD: 9:31 Rx
3 x 25 sec hollow body hold
3 x 25 sec hollow body rock
3 x 25 sec arch body hold
3 x 25 sec arch body rock
3 x 10 tuck crunch
4 x 15 beat swings
3 x 10 chin ups
WOD: 17:28 Rx
15:40 Rx
4×15 beat swings
3×8 chin ups
WOD: 17:52 with purple band first 3 rounds and moved to green remaining 2
Did 25 toes 2 bar (had to leave, but will finish tomorrow)
Was able to get a few chin ups but not the 3 sets of 6-12
10:54Rx
17:35 bb/rb
Skill Development: still getting the hang of this- beat swings
WOD: DNF- 20 minutes scaled last round + 5 burpees
OLY: Snatch Skill Work #33, #55, #75
16:46 with red band. Thanks for counting Tori(y?)!!
Beat swings..
3 sets of 12 chin ups
WOD 12:28 Rx
Oly class… Snatch complex with 85#
WOD: 17:40 bb
Oly class snatch complex to 145
From Crossfit Macomb in Michigan:
DU work
5 rounds of:
Deadlifts – 100lbs
10 burpees
15 wallballs – 10lb ball
Stretching work