Okay all...my bad but as I was doing this WOD I realized that the actual workout was 4 rounds not 3. Which makes sense since all of the exercises are multiples of 4. Anyway, because of my mistake, I punished myself and brought MAJ Mayo along for the ride as well.
The Level 1 Cert last weekend was a great experience that I was looking forward to for a long time. I feel more confident as an athlete and in my ability to help others now.
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ReplyDeleteMonday's WOD
ReplyDeletearound 9 minutes rx'd
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ReplyDelete8:36
ReplyDeleteBW = 195#
DL = 135# (70%)
HSPU's were negatives w/o bands
6:45
ReplyDelete175# deadlift
Handstand push-ups with bands
Had a hard time getting chest to bar for all the reps.
But a good smoker
9:48 as rx'd
ReplyDeletegood wod!
10:24
ReplyDeleteDL at 155 lb
HSPU w/ bands
5:34. 205lb DL, all as RX'd. Really enjoyed this one...keep it in the rotation!
ReplyDelete9:10 as Rx'd
ReplyDeleteBW: 180
DL: 185
First time doing all HSPUs for a WOD as Rx'd. Legs really smoked by the end of the 2nd set of squats.
Okay all...my bad but as I was doing this WOD I realized that the actual workout was 4 rounds not 3. Which makes sense since all of the exercises are multiples of 4. Anyway, because of my mistake, I punished myself and brought MAJ Mayo along for the ride as well.
ReplyDelete4 rounds.
BW-170,
DL 175
8:28.
7:27, thanks to MAJ B, MAJ R, and MAJ W, for keeping me honest on deadlift.
ReplyDeleteAlso, thank you to MAJ Whipple for helping me get a handstand for the first time today 3 seconds(PR0
Did same as MAJ B.
ReplyDelete4 rds...9:23
BW=170
DL=175
On TDY for the next couple days so will miss the morning crew...look forward to seeing you for CF Friday.
13:42
ReplyDelete4 Rounds
BW = 195#
HSPUs were band-assisted
7:57
ReplyDeleteHSPU w/ bands
DL 135# (85%)
8:06...4 rounds (DL-175)
ReplyDeleteThe Level 1 Cert last weekend was a great experience that I was looking forward to for a long time. I feel more confident as an athlete and in my ability to help others now.
10:14 for 4 rounds
ReplyDeleteBW:231
DL: 235
CTB Pull-ups definitely slowed me down.
4 Rounds
ReplyDeleteBW=160
DL=165
HSPUs with bands
7:17
On a side note, I can say enough about the cert. Definitely opened my eyes and I highly recommend going.
7:40 as RX'd
ReplyDeleteFuture Crossfit Games champ...
http://www.youtube.com/watch?v=PndJi2Sia2w
4 rnds 10:41
ReplyDeleteDL-205lbs
HSPU's are my huge goat on this one, but I did it sans bands at MWR, sets of 1, four times over
each round.
Used the 24" box
4 rounds: 7:37
ReplyDeleteBW:155
DL:155
Box Jumps 24"
First did 5x5 back squats.
ReplyDeletethen did three rounds of this WOD... 14 and change.