5 rounds for time
20 sit-ups
25 box jumps (24/20)
30 Sumo-deadlift high pull (45#)
WOD #2
20 sit-ups
25 box jumps (24/20)
30 Sumo-deadlift high pull (45#)
WOD #2
5 rounds for time
Run 400m
15 tuck jumps
20 squats
Run 400m
15 tuck jumps
20 squats
Post WOD choice and time to comments.
Aloha,
ReplyDeleteAs Rx'd: 16:43
Went to my local CrossFit in ABQ:
ReplyDelete20 min AMRAP
30 sec hold:
handstand
squat sit
L-sit
chin over bar
7 rounds + handstand, squat, 15 sec L-Sit
PR by 2 1/2 rounds!
WOD #1:
ReplyDelete17:05
Wow. Those SDHPs were harder than I expected them to be...
(**Skill work: OHS, worked up to 75lbs - with solid form)
MERRY CHRISTMAS! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
WOD #2
ReplyDelete12:42 on the Stony II Track
WOD #2, but I replaced the tuck jumps with double unders instead.
ReplyDelete12:37
Deadlift:
ReplyDelete15,15,12 x 240#
Shoulder Press:
4,5,4,4,5 x 115#
Then,
Tabata:
80lbs sandbag get-ups, sit-ups, and push-ups rested 1 minute between sets
I went all out on each set, averaged 2 SBGU per set, 10 sit-ups and ranged from 22 to 6 push-ups per set.