7/21/10…..WEDNESDAY
Complete as many rounds as possible in seven minutes of:
7 deadlifts 315/205
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Modify the pistols (1 legged squats) with a target under you if you cant go all the way down with heel on the ground.
Wayne will tell you how many singles to every double under if you cant do the du’s. (bring your own rope if you have one)
Great warmup this am. 15 stations including Bongo Board, ring pushups and ring abs, box jumps, kb swings, Bang the Wall torso twist and more fun. 20 secs at each station. I was fired up after that!!
WOD 2 complete rounds and 7 dls, 14 pistols (with target), sprint and 10 single jump ropes. Deadlifts at 165 lbs. Thought about more weight but that was plenty for the 7 reps.
Nothing shows better how great the Crossfit athletes are than trying to do these WODs from the games. Also some of the peeps in the box are pretty close to those guys in their efforts. WAHOOOOOO, I love crossfit!!! Thanks, Tony and everybody in the box
Complete as many rounds as possible in seven minutes of:
7 deadlifts 53#
20 meter Sprint
14 One legged squats (to box)
21 Double-unders (42 singles)
20 meter Sprint
2 rounds
SO fun this morning!!!!
We ALL knew we could do more reps/rnds…with better set up, more ropes cuz we either had to wait for one or do burpees however it was a blast just being in a frenzy with everyone!!
7 DL 103# (light for awhile)
sprint
14 pistols to box
21 db unders/6 burpees while waiting
sprint
completed 1 round + 7DLs,sprint,pistols and 17 db unders
this would be GREAT to do again and compare
AMRAP 7 Min.
7 deadlifts 73#
20 meter Sprint
14 One legged squats (to box)
21 Double-unders (42 singles)
20 meter Sprint
2 rounds, 7 DL, 13 one legged squats (to box)
7 DL 103#
sprint
14 One legged squats
63 singles – Jump rope
sprint
3 Complete Rounds
3 rounds and 5 deads rx’d
I also got two consecutive muscle ups. My short term goal is 5 now and eventually get to 10.
See everyone on Friday
2 rds and 12 double unders rxd
This was tuff especially after doing deadlifts yesterday, OUCHY MAMA!
2 rounds and 10 double unders.
250# for the DL’s and about 1/2 ROM on the pistols.
Complete as many rounds as possible in seven minutes of:
7 deadlifts 225#
20 meter Sprint
14 One legged squats (Rx)
21 Double-unders
20 meter Sprint
2 rounds + 7 DL’s
Complete as many rounds as possible in seven minutes of:
7 deadlifts 315#
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
2 rounds + 8 DL’s
I did everything RXD, but my pistols suck. I need to work on them.