Wednesday, 16 May, 2012

Posted by Mandee on May 15, 2012   |   3 Comments


500 Meter row

2 Rounds w/partner:

200 Meter med ball run

8 Partner wall ball shots

8 Partner wall ball sit ups




Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.


A1. Push Press 4 x 6-8 reps @21×1; Rest 2:00

A2. Weighted False Grip Ring Pull ups 4 x 3-6 reps @31×1; Rest 2:00

B1. Split Jerk 4 x 5 perfect/fast reps @50%; Rest 1:00

B2. L-Sit hold 4 x AMSAP; Rest 1:00


WOD Demo with P3 CrossFit Рvideo [wmv] [mov] [HD mov]

3 responses to “Wednesday, 16 May, 2012”

  1. VOD:
    Behold, to the Lord your God belong heaven and the heaven of heavens, the earth with all that is in it. Yet the Lord set his heart in love on your fathers and chose their offspring after them, you above all peoples, as you are this day. Deuteronomy 10:14-15

  2. Tracey says:


  3. Dance, dance, dance says:

    2012-05-15 SWIM: L2/3/4
    w/u: 300 (200 pull, 100 swim)
    Main: 1x [(3×100 at 1500 race pace, R: 15s, 100 easy pull)
    (6×50 at 1500 race pace, R: 10s, 100 easy pull)(12×25 every 30 seconds, L4)]
    w/d: 150 (with fins)
    Total: 1550, 0:32:11

    2012-05-16 WOD
    125 pounds (87% of BW)
    100 reps (10&10 each round)
    Tapering for Saturday’s race. Weighed in at 143, lightest I’ve ever been for a race, yet I’m pretty sure I’m the strongest I’ve ever been during a race season. Kinda cool.