Day: October 23, 2013

A Main Site WOD

In at 10 with Matt again. Walking up/down stairs is feeling better today.

Warm-up

500m Row

Strength

  • 3 Shoulder Presses at 30X1 tempo
  • 10/10 KB Rows on Bench

45-95-115-120-125-130-135 for the shoulder presses and 48-48-53-62-62-71 for the rows.

3 Rounds

  • 10 Back Squats w/ empty 45# bar
  • 30s Plank

Just a little something to get the knee moving.

WOD

This gem is today’s crossfit.com WOD. Might be the first time I’ve ever used one on the scheduled day.

15:00 AMRAP

  • 250m Row
  • 25 C2D Push-ups

Lost about 10-15 seconds in the middle due to weird bump noises from the rower, which I think just ended up being dirt on the track. Did 6 rounds plus 126m. All sets of push-ups were 5 or more.

Finisher

Tabata

  • 6 rounds of Hollow Rocks
  • 2 rounds of Supermans

I was already having to break in the 5th and 6th rounds of hollow rocks, so switched to supermans to finish it out. The hollow rocks were horrible!