Wednesday, October 29, 2014 CrossFit Workout of the Day
Warm-up
Shoulder stretches with band, scap/lat roll with ball/peanut
In 8 minutes, AMRAP:
10 pass-thru
10 dislocates
10 pushups
10 ring rows/5 strict pullups
30 second hollow hold
Strength
Strict Press
Find a new 1RM
5-4-3-2-1-1-1
Training
In 5 minutes, climb the ladder of:
2, 4, 6, 8, 10, 12….
Push press (95/65)
Burpees
*3 Min Rest*
Then,
In 5 minutes, climb down the ladder from where you left off
2014 10 28
1st WOD after a 6 week injury layoff…felt really good to be back!!!
Strength: 165# just short of my 1 rep max
Training: 10 push press/8 burpees @95# finished down the ladder with 5 sec left
Good to see you back at it!! Not too shabby for your first WOD in awhile!
welcome back john, good times
strict press 140# pr
wod: 10 up, 10 down at 95#
Good to have you back John!
Strength – got 115# up 2x but failed at 120# WTF?
Metcon: 8 up/8 down Rx
145# Strict Press
WOD – 12 UP / 10down RX. Lungs prevented me from getting last 2 Push/Burps
Strength: Stopped at 2rep set at 70# bc I was arching my back
WOD: 10 push press/2 burpees up & down Rx
Welcome back John 🙂
Strength: 80#
Metcon: 12+6up and down plus 8 extra reps in remaining time. I don’t know what came over me. Still catching my breath.
Strength: @155 pr. Failed at 165
Metcon: 7up/7Down @95