warm up
450m run
10 pvc triceps extensions
10 narrow grip OHS
5 pass throughs
3x
WOD
15 pull-ups
2 front squats (60% of one rep max)
12 pull-ups
4 front squats
9 pull-ups
6 front squats
6 pull-ups
8 front squats
3 pull-ups
10 front squats
For time
* WOD courtesy of CrossFit Pori
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Westside
Bench Press
8 sets x 3 reps
*with sling shot
Banded Leg Curls
3 sets x 20 reps
Glute Ham Raise
3 sets x 5 reps
I can do about 2 swinging/kipping/body-convulsion/whateveryouwannacallit pull-ups.
ReplyDeleteAll the rest were jumping
50Kg used for front squats
7:24
Bench Press:
8x3 50Kg (Wha-what!! I had a spotter and diminished all fear, cranked 'em out no prob.)
Pull-ups: jump w/ long eccentric phase
5x2
There's no glute-ham machine so I did back/hip extension: 3x5 20Kg (I do realize that's the complete opposite of what you had planned. lol)
Oh my word, I just realized I did the front squats from the rack. How am I that stupid?! It would've made me do 5 Cleans and I definitely wouldn't have been able to do 50Kg.
DeleteWell, looks like that's another I can chalk up on the board for screwing up.
LOL!!! Something is better than nothing!
DeleteDo your pullup program to make your pullups stronger and dont worry about the eccentric phase...thats a good way to give yourself rhabdo!!
Terry - 8:10 (120#).....happy but not satisfied....banded lpeg curls (blue band)
ReplyDelete