Warm-up:
50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups
Workout:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Cool-down:
Partner Heel Cords!
“Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Talayna Fortunato’s 2:26 Fran – video [wmv] [mov]
21:08 Rx’d
Lower back is shredded
Booty, booty, booty, booty rockin everwherrr…r-r-rockin everwherrr
Kristi, I love you! You make me laugh!!!
home gym:
substituted good mornings with 45lb barbell for back extensions.
=22:59
26:59 rx’d
23:21 rx’d
Ran 800 Meter 1st time through
400 2nd and 3rd
Hip Ext. instead of Back
But did RX Sit ups…LOL
24:39 on clock started 4 min. late in stagger
20:39
Flat Bench:
135×10, 225×10 275×8 315×4 345×1
Stiff lower back…
29:03 scaled to aerodyne and slow movin on the other stuff
18:49 rx’d. Wish I had time for the mandatory nap required after that WOD!
22:06 rx’d. I wasn’t even close, but I was channeling my “inner-Meghan!” 😉
awesome time, tasha!! <3
glad we got to wod together today…
You were busting out those situps faster than anything I’ve ever seen, girl!! I’ve missed you, too!
23:59 rowing…ugh…tried to keep up with the runners, when they would be at the 400m mark, so would I…arms are like jello, kept it at 9…
27:58 but only ran 400m instead of 800m each round. My back felt like someone was sawing it in half on the run. RX everything else. Great job 4:30!