Friday 22 January Posted by256tech.netJanuary 21, 2010Posted inCrossFit WODs Three rounds for time of: 50 Double-unders 50 Back extensions Post time to comments. Share this:TwitterFacebookLike this:Like Loading...
8 thoughts on “Friday 22 January”
BS 5×3 @ 225
12:57 for WOD (sub 175 singles for DU)
Enjoyed having class with Victor, Jeanette, Melissa, Russ, and Chris this morning. Everyone’s strength work before/after the WOD looked great. Back squat is the single best exercise for building total body strength. If you have a strong back squat then the smart money says you are strong everywhere in your body. Melissa and Jeannette: nice job of working through the back extensions together! BTW, we are currently in the process of purchasing more GHDs, so these WODs will not be bottlenecked as badly after next week.
My WOD this morning:
245-275-275-275 (1 not full depth)- 275
Gonna take the whole weekend as rest after an intense 3 days, albeit just 15 minute WODs and strength work, but intense nonetheless.
95# Power snatch/ Push-ups 10,9,8,7,6,5,4,3,2,1
Had a great rest day yesterday. Rest days seem to be just as rewarding after a painful WOD. Not going to be able to make it today, but hopefully I’ll be in class tomorrow(depending on my morning hunt)
18:35 for WOD (sub 175 singles for Double-unders)..
Great Class!! Come home to my daughter telling me I was stinky 🙂
Back Squat 45-65-75-85-95 100PR
10:18 for WOD sub 175 singles and 50 goodmornings
Oh and forgot to add that i thought I was going to puke towards the end. Always a good workout when that happens.
Well just so happens I came in early to work on back squat then saw it on the board.
Prior to the WOD:
185×5-225×5-245×3-265×1(PR)(not full depth)-265×1(PR)(Full dept)-275×1(f)
Did the WOD but subbed 175 singles since I don’t have double unders yet
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