Thursday, January 28, 2010
Warm-up: Burgener Warm-up and Skill Progressions
Row 400 m, 10 Push-ups, 20 SDHP, Samson Stretch, Lat Stretch (Cat Stretch), Squat Stretch
WOD:
1 round for time:
500m row
25 Push-ups
50 SDLHP
50 Push-ups
50 SDLHP
25 Push-ups
500m row
Coach’s notes: Guys use 95 lbs for SDLHP and gals 65. Post time to complete to comments.
Check it out: 10 ways to be a better CrossFitter
Categories: Workout of the Day
Looks like a good one!
& if ya feel ya just didn’t enough rowing yesterday….
@Mac
Going over 3K next time John!
Finished in 22:11. Great workout!
Darnit! I want to do this WOD but because of work and kid’s stuff I can’t. Bummer! It looks great. Maybe I’ll do it tomorrow instead of tomorrow’s WOD.
@Dre
you were still sick last night & crushed the WOD…I can’t wait to see the healthy Dre. All others be warned…this dude is crossfit hungry
Very tough.
RX w/ push ups on paralettes
22:17
17:37 (I think) Rx:d. Truly enjoyable… LOL…
My buddy at the fire department did this one today at our fire academy (subbed sprints for the rowing). This was his 2nd day of Crossfit…I believe he used the words “despair” & “misery” in his summary…
Oy vey the SDHPs sucked the life outta me! 26:13 Rx’d, but glad I stayed with the 95lb SDHP, good burn!
19:36 rx’ed…i had no more pull in me for the final 500m after the 100 sdhp. this one was a beast!!!
Yeah, the rowing at the end was super-tough! I started thinking “almost done, and then all I have is a 500 meter row” boy, was I surprised!
Go Celia on those squats! Great job girl!