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Thursday 7/18/2013 WOD

By: 7 Comments

Warm up

With a PVC Pipe

2 sets of

10 pass throughs

10 Over head squats

 

1 set of

10 groiners

10 super mans

20 Lunges (total)

10 hollow body rocks

 

SKILL/ STRENGTH

Level 2 (advance)

Skill transfer Stabilization work

EMOM for 6 Mins

Odd minute  hold in Hand stand for 10-15 secs

Even minute  hold on rings for 20 secs

 

Level 1 (beginner)

4 sets of

Plank hold 30secs -1 minute

Squat hold 30 secs -1 minute

 

Training

10 MIN AMRAP

15 Box Jumps (24/20)

10 Ring dips

 

Level 1

15 Box Jumps/ Step ups (24/20)

10 Push ups

 

5 min rest

 

TABATA

8 rounds of

20 secs AMRAP

10 secs rest

All levels included

wall balls 20/14

alternating with

Ab mat sit ups

 

 

Comments: 7

  1. Did a drop in at River North Crossfit in Chicago. Awesome gym!! They really had a nice setup
    Did their “skinny fit” workout, which is basically just body weight exercises. (Their CF class was dong “Jerry” ..I was debating but went for the wall balls)

    5 rounds for time
    400m run
    50 wall balls

    …absolutely brutal. It’d be nice to see some WODs like this in the future. While they suck, I think it’s good to do them. Balance the quick 8-12 min wods with 25-30 min wods.

    1. damn girl!!

      Haha and Jeff – agreed.
      Even my 4 days off for 4th of July… I felt like I came back and really did well with the WODs. I was even a bit sick, but my times were pretty decent

  2. I don’t want to brag but I’m getting really good at unplanned rest days. For those looking to improve on their unplanned rest days, all you really need to do is set your alarm as if you’re going to go to class, wake up, complain about how much you’re hurting from the previous day’s WOD, then go back to sleep for a few hours.

    I know it seems tough but if you continue to work on your unplanned rest days, your planned rest days will soon be RX. Just ask Shae.

  3. See, i had a planned rest day so i rx’d it by drinking two beefeater negroni’s before dinner and a cold bottle of peroni with. While my legs feel better because there were no burpees or wall balls today my head feel like some one is doing box jumps on it.

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