WOD Tuesday 100223
Monday, February 22, 2010 at 10:27PM Main Site WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091212
Class WOD
Unforunately I won't be able to hold a class tomorrow, really sorry for the inconvenience. I'm headed to Mississauga for the second part of my ATS testing.
So ... here's something everyone one can do at home.
Either Run 5K or
AMRAP in 20 Minutes of:
5 Slap Your Chest Push Ups
10 Unanchored Butterfly Sit Ups
15 Jumping Air Squats
Post Rounds to Comments.
If you can't do the push ups as rx'd then do them from your knees, or clapping push ups (from your knees), or regular push ups (from your knees). We did the jumping air squats in class today. I'll post a video for the butterfly sit ups.
You can do them quicker than that and if you want to you can place a towel under your low back to mimic the abmat.
Reader Comments (7)
JBest of luck on the second part of your test.
5k run mostly walked 61:11 first time
Way to go Ron! You dont have to like it, just have to do it
Class WOD - 100223
AMRAP in 20 Minutes of:
5 Slap Your Chest Push Ups
10 Unanchored Butterfly Sit Ups
15 Jumping Air Squats
16 rnds + 5 sycpu, 10 ubsu, 3 jasquats
Good, thanks Chad and Carrie
Class WOD
13 rounds + 5 chest slapping push-ups (all on my toes) + 10 butterfly sit-ups + 11 jumping air squats... I guess I didn't push hard enough.
Did CrossFit with my kids today in gym class.
3 rounds (3 lengths of the gym)
5 jumping air squats
10 army crawl (they liked that)
10 crab walk
repeat from one side of the gym to the other 3 times
they did really well, lots complained (the over weight out of shape ones) but some really liked it. Thursday is the next class, kind of excited!
cf total
backsquat - 275# (pr)
shoulder press - 155# (pr)
deadlift - 415#
total - 845#
Class WOD
14 rounds + 5 ccpu + 9 bfsu