by, March 27th, 2013 at 09:58 AM (383 Views)
AM Crossfit and PM SCY
4x5 overhead squats @ 45, 65, 95, 95 lbs
partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.
clean + jerk @ 95lbs
knees to elbows
Russian twists @ 15 lbs
slam balls @ 15 lbs
Final time: 14:30
I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).
500 pull w/ buoy + strapless paddles
4 @ 1:15 3/3/3 drill w/ strapless paddles
4 @ 1:05 FR swim w/ 6 beat kick
3 @ 1:20 w/ 2 lines under H2O off each wall
3 @ 1:15 same as above
6 @ 1:10 hold RED or lower HR
200 pull w/ buoy focusing on catch + rotate
I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!