Monday 12/13/2010 WOD
Part I
"Chocolate Rain"
5 rounds for time of:
15 Full Clean and Jerks (115 lbs)
15 Overhead Squats (115 lbs)
Part II
100 Wallball shots for time (I'm going to use a 12 lb medicine ball)
Add your times together for your total score.
Rest around 10 minutes between Part I and Part II.
FULL "Murph"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
"Isabel"
30 Reps for time:
Snatch 135 lbs
Crossfit Total
1 Rep Max:
Squat
Press
Deadlift
Sounds terrible. I'll sub 25-pound plate thrusters for the wallball shots.
ReplyDeletehmmm. . . I'm thinking I won't have time to do this workout today. So I'm going to do it tomorrow since I have no class.
ReplyDelete5:53 on the 100 25-pound plate thrusters. I'll do the other "half" tomorrow.
ReplyDeleteSounds hottttt!
ReplyDeleteOh, after I did the thrusters I ran a 28:30 5k. Sucked ass
ReplyDeleteI did a modified version:
ReplyDeleteOne round of:
15 Clean and Jerks (115 lbs)
15 Overhead Squats (115 lbs)
then is did 2 rounds of
10 Clean and Jerks (115 lbs)
10 Overhead Squats (115 lbs)
and called it a day. 27:04.
7:35 Wallball shots.
ReplyDelete24:13 Part I. . . I scaled it down to 95lbs because the overhead squats were pretttty tough.
Then I did the crossfit WOD off the mainsite.
Three rounds of:
10 Deadlifts
30 GHD situps
225lb Deadlifts
Time 9:45
Haha, the whole workout was pretty tough. I'm probably going to try to get some gymnastics/upper-body work in today, and take Thursday off. My legs are soooo sore!
ReplyDelete"Murph" 59:48. Feeling good. I'll post the workout I do today.
ReplyDelete"Isabel" I failed on rep 19 and couldn't get it after several attempts.
ReplyDeleteI've been lazy as all get-out due to incredible soreness in my quads. I'm going to go try to do Isabel in the garage now.
ReplyDeleteIsabel = 12:06
ReplyDelete