CrossFit rest day at Southern Hills.
Strength:
Back Squats
5 seconds down, hold for 3 seconds, stand
3-3-3-3-3
Start @ 50%, increase by 5% each set
For Quality
Conditioning:
“The Challenge”
20 Chest-2-Bar Pull-ups
30 Box Jumps (24/20″)
40 Sit-ups
40 Kettlebell Swings (53/35)
30 Ring Dips
20 Front Squats (135/93)
2 rounds
Sell-out: 40 Burpees onto a 45lb plate
For Time
Compare to Friday, 23 May 2014
This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.
Flexibility:
Revolved Seated Staff – 1:00/side
Reclined Spinal Twist – 1:00/side
Lying Hip Capsule – 1:00/side
Plow – 2:00
Post time and experiences to comments
SWOD:
3 @ 165
CWOD:
21:41 Rx
w/Chad V.
3@ 130#
14:48 with John Boone banded ring dips
That’s 15:48
SWOD: 3 @ 205 lbs
CWOD (scaled): 18:45
Blue band on Chest to Bar PLUs
45 lbs KB
Purple band on Ring Dips
SWOD: 3 @ 235#
CWOD: 13:00 Rx with Team SUPER MUFF MAN
Partnered with Katie and Brian at 0845.
16:36 Me Rx, Katie and Brian had mod’s
All burpees done!
SWOD: 3@128#. Stayed light and worked form-focusing on pushing knees out. Sore from doing 1RM back squat yesterday.
CWOD: 18:17 Team Spenky. Mod: 83# FS, purple banded dips (a few Rx) for me- Tara Rx dips.
Burpee current!