Tuesday 9 October 2012

Surf Middles - some bigger sets, cleaner than yesterday. Unfortunately inconstistent and crowded.

W did Crossfit Kids WOD today:
3 rounds
50m run
5 O/H squats

followed by wheel barrow hand walks.
:)

WOD
Rx'd
Pack:
For time:
80 ft Walking lunge
40 Push-ups
40 Double-unders
20 Knees to elbows
3 Rope climb, 15 ft
40 Box jump, 24”/20”
40 Overhead squats, 65#/45#
20 L-pull-ups
40 Sit-ups
I did
30m walking Lunges (uphill then down)
40 Pushups
80 Single unders
20 Knees to elbow(15+5)
9 Beginner Rope climbs (my rope is only low)
40 Box Jumps 24"
4 O/H squats @ 30kg too heavy, 10 @20kg, 16 @10kg - total 30
20 Pullups (17+3)
40 Situps
time:15:48

Weak points O/H Squats and L Pull ups, Ijust couldn't hold legs out there.