Warm up:
200m run
10 push ups
200m run
10 air squats
200m run
10 sit ups
review rowing technique
WOD:
500m row x 4
rest 5 minutes between efforts
Powerlifting:
A. In 20 minutes, find a 1RM high bar back squat
B. In 20 minutes, find a 1RM bench press
C1. reverse hypers 3 X 10, rest 30 second
C2. evil wheels 3 x 10, rest 30 seconds
0600 Swim WOD is on!
w/u: 1 x 400
A. 5 RFT of
50m swim
20 Push-ups
20 Squats
Rest 5 min
B. 10 x 25m Sprint “Pop-outs” (sprint finished when your feet or butt are on the deck)
Sets 1-5 on 60seconds, sets 6-10 on 90 seconds
c/d: 100 easy (your choice)
Or Part B could be Marco-Polo or Gator in the deep end…
Get intents or get out!!
I know no one will get that, should say intense, but it’s funnier to say intents.
Great pic!
Happy birthday, Nathaniel
1:42.6/1:54
I think I need to learn to distribute my energy a little better while rowing, since my first 100m are intense and I loose a lot after that to find that pace. Oh well, it was better than last time.
GOOD to be back!! After 2 weeks off, no exercise, and reincorporating dairy and grains (and some chocolate) back into my diet, I was worried about coming back…. Today, I was encouraged that sometimes it’s good to take a break!
1:40.1 (PR); 1:52.8
Good to see you in 0600 🙂
Crossfit Destin…I must say it made me appreciate crossfit huntsville even more!
21-15-9
SDHP 65#
Box jumps
Toes 2 bar
12:34…. Nice way to start a rainy day at the beach : (
time/damper: 1:34/7, 1:45/8, 1:47/6.5, 1:43/10, It would have been interesting to see what I could have done if I had started the first round at around 9 or 10.
DPCF
2 C&J EMOM for 3 min @ 70% 145#
Rest 2 min
2 C&J EMOM for 2 min @ 75% 155#
rest 3 min
3 BS EMOM for 3 min @ 75% 195#
For Total Overall Working Time:
2 Min AMRAP 135# Power Clean 20 rep
-Rest 1:00-
200m Run
20 Box Jumps, 30/24″
15 HSPU scaled to box PU
200m Run
10 KB Snatches (10 each arm), 55#
5 10 second Parallette L-Sits
200m Run
-Rest 1:00-
2 Min AMRAP of 135# Push Jerk 6 rep
21:44
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