warm up
400m overhead keg run
alternating single arm kb swing x 20 @ 16kg
single leg jump rope x 50 each leg
25 c2b jumping pull ups
pvc x 10:
pass thru
ohs
full squat snatch
sdlhp
workout
overhead squat
warmup sets 5 x 5
work sets 7 x 3
rest 5 mins
5 rounds:
5 x pull ups
10 x push ups
15 x air squats
5 x ball slams 20#/16#
10 x russian kb swings @ 2pood/24kg
post 3RM and time for score
400m overhead keg run
alternating single arm kb swing x 20 @ 16kg
single leg jump rope x 50 each leg
25 c2b jumping pull ups
pvc x 10:
pass thru
ohs
full squat snatch
sdlhp
workout
overhead squat
warmup sets 5 x 5
work sets 7 x 3
rest 5 mins
5 rounds:
5 x pull ups
10 x push ups
15 x air squats
5 x ball slams 20#/16#
10 x russian kb swings @ 2pood/24kg
post 3RM and time for score
3 comments:
josh c . 185 . 115 / 8:13
jv . 117 . 135 / 6:58
r. reese . 230 . 135 / 12:37
coogan . 195 . 85 / 12:52
cav . 162 . 95pr / 7:10
caleb . 155 . 185pr (195 x 2) / 5:28
one-two . 180 . 145pr / 10:47
rowdy . 176 . 155pr / 7:45
justin . 180 . 140 / 7:12
steve d . 158 . 95 therapy / 5:12
miguel . 200 . 95 / 14:44
lisa . 112 . 45 therapy / 8:34 jpu
ICE todd . 183 . pvc therapy / 7:37
ICE carey . 122 / ?? ?? check your notebook!! :)
rey . 220 . 95 therapy / 6:09
dr j . 180 . 165 / 5:17
steve c . 160pr / 6:00
ryan w . 198 . 125pr / 9:04
kyle r . 186 . 100pr / 9:03
brannon . 186 . 65 therapy / 9:53
jenn . 115 . 65pr / 11:28 jpu
aaron. 220. 175/rx 7:50
The time for the 2nd half of the WOD for that day was 8:04!
Carey - MotorCity Crossfit!
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