Tuesday
Jan052010
WOD Wednesday 100106
Tuesday, January 5, 2010 at 9:35PM Main Site WOD
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
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Class WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/85)
Handstand Push Ups
Note: Each set must be completed unbroken or you restart the set. For example, if you are on your first round of 10 and take a break after 8 and then finish your 2 it doesn't count. You must start over until you do the set unbroken.
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Reader Comments (5)
main site wod
- 48:44 (not very pleased, really underestimated CrossFit workouts...I'm a believer now)
- red band for pull-ups
ms wod - as rxd
40:05
i was totally in survival mode after round 2.
Did get my ass handed to me... to badly today! At least not as bad as last night!
hang power leans @ 65lbs (cleans and I do not get along)
HSPU purple harness (both)
17:43 (I think)
Pretty happy with this, the last time I did it, I could only go to 8 for the HSPU then did regular ones (on my kness). Pretty good improvement I would say!
Great job everyone!
OPT's Training:
7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
Chin ups weren't great. My bar is a little too close to the wall so can only do L-pullups facing away from the wall but then had to switch back facing the wall to kip. First 2 rounds were unbroken as I stayed on the bar and switched hand over hand to face the opposite direction. Grip got killed on this and had to drop and change directions for the last 5 sets. Last 5 sets also broke just before C2B, didn't rest long though. Butterfly isn't good yet either, but working on it.
L-sits (from parallettes) were 9, 5, 6 = 20 seconds total. Something I occasionally try to work on but not nearly as much.
Total Doubles = 367
Buddy Lee rope broke a couple days ago so had a slow rope today and shoulders were fried. Constantly varied though.
Still feeling really slow and tired, going to increase some meals throughout the day.
3 rounds
500 m row
20 K2E
20 good morning
17:59