Wednesday, 18 July, 2012
Posted by Mandee on July 17th, 2012
17 responses
Warm-up: 100 Single unders 3 Rounds: 8 Unbroken wall ball shots 4 Pull up ring rows 2 Forward rolls Workout: Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups Post time to comments. Powerlifting: A. Jerk - Build to a heavy single in 10 minutes B1. Push Press 4 x 2-3 reps @21x1; Rest 2:30 B2. Weighted Pull up 4 x 6-8 reps @30x0; Rest 2:30 C. Ring L-sit hold 3 x AMSAP; Rest 1:00 "Three Aussie Trainers" with Doug Armstrong, Brett Fforde and Drummond Williamson, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov]
17 responses to "Wednesday, 18 July, 2012"
July 18, 2012 at 7:44 am
July 17, 2012 at 3:26 pm
Looking hot!!!! And stronger than ever!!!!
:)
July 17, 2012 at 3:47 pm
July 17, 2012 at 4:01 pm
July 18, 2012 at 2:25 am
20:40 (Parallette HSPUs w/ a 45 and abmat underneath)
July 18, 2012 at 2:37 am
July 18, 2012 at 2:49 am
July 18, 2012 at 3:16 am
As always, I'm not as fit as I think I am. I thought I could finish this in a better time. MBC were the worst part for me. Awesome job AP scaling up on the HSPU.
July 18, 2012 at 3:17 am
July 18, 2012 at 3:23 am
July 18, 2012 at 4:52 am
July 18, 2012 at 7:27 am
July 18, 2012 at 8:02 am
July 18, 2012 at 9:34 am
Also a good reminder today to always take your jump rope with you! Mine was about a foot too short for me, and nathaniel's was the same length as mine! I'm not sure how he did them at all!
Still a good WOD though!
July 18, 2012 at 10:06 am
July 18, 2012 at 1:00 pm
med ball cleans...
July 18, 2012 at 4:32 pm
Ready for a revival , y'all.....