Monday, September 10th, 2012
Posted by Mandee on September 9th, 2012
11 responses
Warm up: 400m run 1min wall squat stretch 3 rounds 3 pull ups or ring rows 6 plyo lunges 2 wall walks WOD: 100 squats 4 rope climbs, 15' 75 squats 3 rope climbs, 15' 50 squats 2 rope climbs, 15' 25 squats 1 rope climb, 15' Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. WOD Demo with Rocklin CrossFit - video [wmv] [mov] [HD mov] Powerlifting: 3 x 3 shoulder press @90% 1RM, rest 3 minutes 3 x 3 front squat @90% 1RM, rest 3 minutes 3 x 10 glute-ham raises, rest 2 minutes
11 responses to "Monday, September 10th, 2012"
September 9, 2012 at 5:47 pm
September 10, 2012 at 3:38 am
September 10, 2012 at 4:05 am
September 10, 2012 at 4:16 am
Great combo of pics!
September 10, 2012 at 7:04 am
Substituted 5 CTB pullups for each rope ascent
=12:57
September 10, 2012 at 8:34 am
10:37, subbed 2:1 strict reverse pullups
September 10, 2012 at 12:54 pm
September 10, 2012 at 3:49 pm
September 10, 2012 at 4:05 pm
September 10, 2012 at 5:06 pm
Then:
Press 185x3x3
Front Squat 255x3x3
GHR 3x10
September 11, 2012 at 2:45 am