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| Coming soon... |
200m run
2x
then...
8 squats
12 dynamic toe touches
15 PVC triceps extensions
3x
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
JM Press
5 sets x 3 reps
H.A.P (Heavy As Possible)
Strongman
Double Overhand Axle Deadlift
7 sets x 1 rep
H.A.P
Endurance
100m run
walk to 50m mark
50m sprint
30 seconds rest
5x
Row
200m row
5 burpees
5x
Swim
50m sprint
3 minutes rest
4x
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WOD
20 no drop power cleans (135/95)
800m run
20 no drop power cleans (135/95)
POST TIME AND EXTRA CREDIT TO COMMENTS
100 DU for time: 1:55 (b/c I forgot my jump rope yesterday)
ReplyDeleteI F'd this WOD all up.
My 1st set of 20, I did hang to power clean and it wasn't until I was finished that I realized I was supposed to go down to the ground every time. *idiot!*
Also, I couldn't run (or even bike) in btwn so I just did single jump ropes for 3:30min (that's assuming an 800m might take me about that long). *lame*
So here's MY WOD:
-20 hang/power clean 40Kg (oh, and I totally had to put it down like 3 times)
-3:30min single jump rope
-20 power cleans 40Kg (oh, it was broken alright!)
= 8:35 (only thing that wasn't a FAIL was that I DID get a workout. It was kinda retarded, but I was dead at the end.)
JM Press 5x3 30Kg
THEN, I thought it would be genius to go out and do the extra credit running:
100m 50m
1. 21:13s 1. 10:06s
2. 21:53s 2. 10:41s
3. 20:59 3. 10:15s
...and here's where it gets good...I thought to myself, "Man, that hammy's starting to flair up again so why don't I just stride out these last two. Ready, go!"
4. OH $#!T! M*#^&@ F@%(^#!! STRAINED HAMMY NOT AT EVEN 100% YOWZAH!
It took me 45 min to walk home (12min reg distance).
I will say, it gave me major swag, but b/c I was concentrating so hard on not limping, my left hand was doing the retarded-concentration thing.
And THAT'S how it's done, people! Maybe tomorrow I'll rip my arm off.
Crossfit for life! *as I'm rolled away on a gurney*
Where is the frickin LIKE button? This is the best post ever!! I was cracking up reading it...thanks for posting Em and filling us in on all your adventures!!
Deletehahaha Thanks! I aim to please. Miss you guys like Whoa!
DeletePeanut- 10:39 Rx
ReplyDeleteJack- 8:46 Rx