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Thursday 5/22/2014 CrossFit Workout of the day

By: 15 Comments

Warm up
10 mins
1 min Plank (full prone position)
20 alt backwards lunges
5 inch worms
5 Samson stretches
1 10-15 secs hand stand

Strength/Skill
15-12-9-6
Strict Ring dips

Pistol practice in between sets

Training
BENCH MARK
“MARY”
20 Min AMRAP
5 HSPU
10 Pistols
15 Pull ups

Scale options
HSPU
Use an ab mat
Pike push up from ground (no box)
Pistol
Use rig for balance
Use a plate to counter balance
Sub w Alt backwards lunges w leg lift
Pull ups
Use rings, only 1 blue or red band will be allowed. No KIPPING w band

Comments: 15

  1. Eek. So lots of mods for this one. 1 mat for HSPUs, holding on to a rail w a weight under my foot for pistols, and I only did 10 pulls ups (without a band though)!

    So basically, I made up my own WOD. I was 1 pull up shy of 8 complete rounds.

  2. Back to back ladies! Phew this was tough:

    7 rounds plus 12 – Rx’d but had to use 1 abmat for HSPU.

    1. Frank hit the pistols in the shower from time to time, if you can pistol there, you can pistol anywhere lol

  3. Mary looked awful, 360 wasnt any better – burpees and wallballs!!!! 5 am killed it tho.

    TRIED keeping pace with Damon, big mistake, hes a beast!!!!

    1. Far from; both you and Keith were off the rower at the end; my last pull was with 15 seconds left;

      some 360 math – to get up the ladder on wod #2- 110 burpees and 110 wall balls – 400 meter row; and good morning to you mother f$%$%!

      great job grinding it out 5 AM;

      Way to go Mary crowd – and hats off th thoese who went for the daily double – Nancy and Mary.

  4. Great job everyone!
    @Mel, very good scaling. That’s the best way to have an efficient workout. Hats off to Blair for quality coaching.
    @ Kimber, what am I gonna do with you :p?
    @Brett the 360 was created just for you, lucky it called for rain, the original had a mile run in it. Lucky SOB.
    @Damon, great job bro.wow you just keep getting better and better. Careful hanging w that Brett character. He’s a LuLu ambassador now, I’m too intimidated to even coach him any more.

    Very proud of all of you and all the amazing progress you guys continue to make.

    1. no kidding on LuLu Ambassadorship — they recruited him after watching him smoke the first wod at Mayhem. Signed him up before Under Armour could;

  5. 5am 360 was brutal… 110 burpees, 110 wall balls, didn’t finish the full 400m

    funniest part was watching Brett and Damon burpee their way from the back wall to the rowers up front… haha

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