TUESDAY NOVEMBER 7TH, 2011
WOD - Ultimate Fitness 9AM
15-12-9-6-3
- Front Squats (135# / 95#)
- Burpees
- Push Presses (135# / 95#)
Jennifer: 9:05 (30# bar)
Jeff: 14:55 (65#)
Louis: 13:58 (135# - 115# after the 1st round)
John: 9:55 (115#)
The oxygen pull from the burpees made this a tough WOD and sapped resources for the presses. I broke all presses except for the last ones essentially in half. Most of the time the last half felt better than the first half because I could breath at the proper pace. Front squats weren't bad and went unbroken for everyone I believe.
Jennifer killed this workout and had an impressive engine! Look forward to more CrossFit with her and the rest of the crew at Ultimate Fitness.
Warm Up
- Box Jump complex
- 400m my way (Inch worms, hurdles, samsons, duck walk, broad jumps, bear crawl, high knees)
- 5 min group med ball toss
- 3 rounds of Cindy with 30 - 45 sec stretch between rounds (5 pullups, 10 pushups, 15 squats)
*Rest 1 min between warm up activities (each activity should take ~ 5 min with full warm up lasting 20-25 min)
No additional strength work today
No comments:
Post a Comment