"He who conquers others is strong; He who conquers himself is mighty." - Lao Tzu
Ben Carter of Derby City CrossFit Straddle Handstand at Underground Fitness (CFNKY) on our roadtrip last weekend.
Today's 1130 Strength and "Chipper" WOD will be held at Otto Gym track- meet by the pull-up bars. For those of you who don't know where it is- recon it. Call your buddies and tell them where the afternoon WOD is!
Strength:
Power Snatch 5x3 (new PR)
Strict Chin Ups 3 x max reps (3 min rest in between sets)
WOD
For time:
Sprint 200 Meters
50 Elevated Push-ups (24"/20")
Sprint 200 Meters
40 Kettlebell Swings (2 pood/1 pood)
Sprint 200 Meters
30 Box Jumps (24"/20")
Sprint 200 Meters
20 Sumo-Deadlift High Pulls (95#/65#)
Sprint 200 Meters
10 Hit the Decks (1 pood/.5pood)
Post times to comments.
Nutrition discussion and stretch.
Strength:
Power Snatch 5x3 (new PR)
Strict Chin Ups 3 x max reps (3 min rest in between sets)
WOD
For time:
Sprint 200 Meters
50 Elevated Push-ups (24"/20")
Sprint 200 Meters
40 Kettlebell Swings (2 pood/1 pood)
Sprint 200 Meters
30 Box Jumps (24"/20")
Sprint 200 Meters
20 Sumo-Deadlift High Pulls (95#/65#)
Sprint 200 Meters
10 Hit the Decks (1 pood/.5pood)
Post times to comments.
Nutrition discussion and stretch.
Today was alot of fun!!
ReplyDeleteMary: Chin ups 8, 6, 7, John: Chin ups 15, 14, 10 John: WOD as rx'd 13:12
Mary w/2 pood KB and 1.5 pood ( for SDHP)13:10
11;14 w/ 1.5 pood kettelbells
ReplyDelete