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Monday, September 10th, 2012

Posted by Mandee on September 9, 2012   |   11 Comments

 

Warm up:

400m run

1min wall squat stretch

3 rounds

3 pull ups or ring rows

6 plyo lunges

2 wall walks

 

WOD:

100 squats

4 rope climbs, 15′

75 squats

3 rope climbs, 15′

50 squats

2 rope climbs, 15′

25 squats

1 rope climb, 15′

 

Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05.

WOD Demo with Rocklin CrossFit – video [wmv] [mov] [HD mov]

 

Powerlifting:

3 x 3 shoulder press @90% 1RM, rest 3 minutes

3 x 3 front squat @90% 1RM, rest 3 minutes

3 x 10 glute-ham raises, rest 2 minutes

11 responses to “Monday, September 10th, 2012”

  1. patrick says:

    Looks like an Inov8 ad

  2. Randy C says:

    I was happy that I was actually still alive! 🙂

  3. Larry Lowe says:

    Home Gym
    Substituted 5 CTB pullups for each rope ascent

    =12:57

  4. Adam Campbell says:

    Legburner TO THE MAX

    10:37, subbed 2:1 strict reverse pullups

  5. Justin says:

    8:42 rx’d

  6. Nathaniel says:

    9:33 rx

  7. Patrick says:

    Rx’d 197 reps… I’ve got to learn that leg wrap thingy rope climb technique. My version seem to be: hang from rope, flail legs about, finally wrap the rope, ascend 2 inches… repeat.

    Then:

    Press 185x3x3
    Front Squat 255x3x3
    GHR 3×10