Friday
WOD:
Shoulder Press: in 5 sets build quickly to a heavy single rep (not 1RM)
Deadlift: (60% of 1RM) 8 sets of 2 reps, with exactly 45sec rest between sets
Rest 4min
3 times through:
15 kettlebell swings 1.5/1pood
25 doubleunders (sub 3x single unders, or 1:1 tuck jumps)
rest 90sec
Challenge Friday: pick one of the weeks challenges and beat the best posted score
On Deadlift portion- focus on speed on the pull. Stay tight, and drop the weight back to the floor after second rep.
Jesse wod:
Close Grip Bench Press with 3sec eccentric; 5sets of 3reps; rest 120 sec b/t sets
rest 4min
30 L Pull Ups in any fashion or set/rep format (skill work)
rest 2 min
60 knees to elbows in any fashion or set/rep format (skill work)
rest 2 min
90 GHD sit ups in any fashion or set/rep format (skill work)
I knew it was coming. It was just a matter of time. Nice work Chris bumping up the DU’s. 142? I suppose it is always good to set our sights higher.
Nice Chris! My stomach is just getting sort of normal after my last stomach workout. I guess its time to trash it again. I might have to do this Saturday or Friday night. I’m covering for Jon at work tomorrow and my dad is still not out of the woods at the hospital.
Challenge- back ext- 25
SP- 125
DL- 185
6:20 ish. 1.5 pd
Great job Ruth. And Crystal is a natural, welcome to CF.
Headed to coast.
Good to have you join us Ruth and Crystal.
SP-155
DL-240
WOD 5:13 (i think), with 2 pood kb and unbroken DU
thanks for sticking around Kurt. Very OPTish, brought back old memories.
Challenge back ext 24 (next time, Kurt!)
SP-50
DL-85
7:05 25LBS
Do we have a Jon Jr, yet?
Challenge Back ext-21
SP – 75
DL – 150
WOD with 1pood @ 6:40
Challenge Back ext-17
im not gonna list my time but im back at crossfit and thats what matters lol atleast i didn’t quit!