10 weighted dips (in between 25 to 45 lb)
5 knee to elbows
then for time:
20 burpees
30 wallball (I will sub 45 lb barbell thrusters)
40 kb swings 1.5 pood
50 box jump 24"
40 kb swings 1.5 pood
30 wallball (sub 45lb barbell thrusters)
20 burpees
post weight for dips and time to comments
this morning was a morning of have nots. i don't know what I did but my legs are fried from saturday i think it was the tabata back squats. Anyway I wanted to use 45lb but thought i should start at 25lb and go up if it was to easy. That is what i did finished first 6 rounds 10 reps but then i was spent barely did not finish last round in under a minute but just completed round the knees to elbows made it harder i think. Then i wanted to finish remainder of wod in under 10 minutes or around there i finished in 13:34 as rx'd with subbing 45lb barbell thrusters. But i can't complain to much because i did my best today and it felt good afterwards. Nobody ever drowned in their own sweat.
ReplyDeleteso i don't know if that was very clear but i used 25lb for dips only and i was glad that was all i did.
ReplyDeleteSo, after doing the man-makers yesterday (I had to do this wod out of order due to school loads) my shoulders were fried. I also had very little time today and the gym was packed like sardines except with stagnant, slow-moving, mirror-loving, bodypart-splitting gym pretty boys. Managing to do CrossFit amidst all those uninformed souls was quite the challenge.
ReplyDeleteModified the wod as follows:
10 rounds for time of:
4 x dips with 35 lbs.
4 x high jumps (over foam roll)
*recorded time of 7:32
Then, I cut the other wod in half:
10 burpees, 15 thrusters, 20 swings & 25 box jumps and then back down.
*recorded time of 6:09