2015-03-02

MONDAY WORKOUT

Longer/recovery oriented day...

WORKOUT:
100m Row (Damper MUST be on 5)
5 HSPUs
10 Unbroken Wall Ball Shots (14#/20#)
REST 30 SECONDS (This rest is MANDATORY)

Complete as many rounds plus reps as possible in 20 minutes...

You may only kip on HSPUs if you have the strength to do strict ones to proper depth...

Each round should take no more than 1:30-2:00 at worst so scale reps accordingly, but you cannot scale the row distance...

Go by how you feel on this one...

If you don't feel great, then take a conservative approach on this one, but DO NOT skip this one if you can help it...

POST YOUR TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTS

6 comments:

RF said...

10 rds plus 5 hspu & 6 wall balls. 2 ab mats for hspu's.

Carla "Vanilla" Vice said...

10 rds plus row and 3HSPU with 2abmats
rough, but loved the WOD

Anonymous said...

9 rds plus 2reps. 1 ab mat on 15# plate
dave

Lisa Dempsey said...

Carla! You did great!! :-) yeah!

10 rds+7 abmat w/25# plate. Did push-ups on rd 7, 9 and 10.

CrossFit Hydro said...

Tuesday workout:
Lots of hip, knee and ankle work beforehand...

Muscle Up Speed Endurance Test:
- 2 MUs (Played conservative bc my mus are bipolar)
Do these 2 reps every new time cycle but the rest time decreases by 5 seconds every round...
- See how far down you can go before missing or not beating the time goal...

Started at 1:00, :55, :50, :45... Down to just :05...

Missed my first rep at the :10 time period... Got 1 out of 2...

Box step up negatives (really working right knee and hip control)
3x5 reps with bodyweight only on a 20" Box

Snatch technique work with 75-115#
- working keeping right foot and hip engaged

Class wod from Monday for 10 rds...
12:42

JVB

Rachel said...

one 100m row short of 9 rounds rx