23
Sep
Sunday, September 24th
Oly WOD
(2 Behind the Neck Jerks + 1 Jerk)
1-1-1-1-1
Pause Back Squat
3-3-3-3-3
CrossFit WOD
5 rounds for time:
10 Handstand Push-Ups
20 Box Jump-Overs, 24/20
1 Hill Sprint
Post time to Comments.
Oly WOD
(2 Behind the Neck Jerks + 1 Jerk)
1-1-1-1-1
Pause Back Squat
3-3-3-3-3
CrossFit WOD
5 rounds for time:
10 Handstand Push-Ups
20 Box Jump-Overs, 24/20
1 Hill Sprint
Post time to Comments.
Great pic
Did oly in OG
Jerk Complex
185-195-205-215-225
Pause squats
185-205-215-225-235
6 Rounds:
See-saw Press w/ 50# dbs – 8 Reps
Max L-sit (30/24/24/23/21/17)
Waiters Walks w/ 50# DB
4 + 30 (Finished ~25:45)
hspu sets of 5s,4s,3s and 2s
“Time cap is arbitrary”
– Matt Moran
24:20
– 10 sec hand-stand & 10 elevated push-ups
– Box jump-overs @ 12’’
20:41
scaled hspu to 10 sec handstand hold on wall + 10 pike push-ups from the floor
26:50
10 sec handstand hold
10 like push-ups- toes on box/1 ab mat
Metcon
13:59 rx, strict hspu
Complex: 145-155-165-175-185
Pause back squats: 215-225-235-245-255
WOD: 22:10rx
26:11 w 10 sec handstand hold & 10 push ups
Oly:
155-165-175-185(f)-185
Pause squats:
185-195-205-230-240
Started too light
Relay triathalon with some awesome peeps.
25 mile bike ride @ 1 hr 57 mins
Partner WOD w/ Alejo
100 cal row
100 t2b
10:44 RX
Oly in OG
Jerk Complex: 65-85-95-105-110
Pause Back Squats: 105-125-135-145-155
OG:
DeadLift : 3×5 #305
Metcon: “Mist” from PocketWod 9/3/2017
10 Rounds for Time
5 Thrusters 115# (Rx was 135#)
15 Sit ups on Ab mat (Rx…I think..was GHD)
5 Dead Lifts #245 (did this Rx)
23:45 min
6.2 mi run as part of tri relay. 50min