02-20-14

5:30 am – 7:30 am – Open Gym
3:45 pm – 4:30 pm – CrossFit Kids
4:30 pm – 5:30 pm – Open Gym
5:30 pm – 6:30 pm – Yoga

 

Open Prep Optional:

1)–On the min every min for 17 min

Even- Row for cal

Odd- Rest

2)–4×15 GHD Back Extensions

3)–5×1 Complex. 1 Strict Muscle up, 2 Dips, 10 Second hold at top

4)–4×10 Ring Push Ups

 

3 Responses

  1. Lindsay

    8 rounds
    5 hang cleans 95#
    2 wall climbs
    12:37 rx

    4×10 OH walking lunges ahap
    85#

  2. Sarah Murphey

    Ran ~4 miles, lost gps at 2 miles so not exact and guessing about 10:30 clip, it was pretty icy.

  3. Jennisse

    I worked on weaknesses today. I did pistols. Deficit handstand pushups. Dips. Bar Muscle up drills – kipping ring rows and fast situps over a low bar. GHD situps and back extensions. Then I did the WOD from Tuesday. I worked on speedy elbows at 65#. Took me 10:28 to row 1,000m (4:11), do 50 pushups and 30 hang cleans at 65#. I thought that I should have gone heavier this morning on the cleans. But my arms are so sore now, I can barely put my coat on.