So, the Open WOD 12.5 is posted and it consists of thrusters and chest to bar pull-ups. Therefore we are going to do the following:
5 rounds of:
Max reps of push-ups - when you break the plank position or if your knees touch the ground, you are done.
1 minute of sit-ups (AMRAP 1; feet anchored, APFT-standard)
5 deadlifts for load (untimed)
NOTE: For each round you will complete as many push-ups as possible without breaking form, then do as many sit-ups as possible in 1 minute, and finally do 5 x deadlifts at a weight of your choosing. There is NO time component to this WOD, so do not rush to failure on the deadlifts - take your time, concentrate on proper form, and attempt to increase the load with each subsequent round.
Post number of reps completed for push-ups and sit-ups per round and load for the deadlifts.
6 comments:
Pushups: 60, 46, 30, 36, 25
Situps: 40, 38, 36, 31, 32
Deadlift: 225,235,245,255,265
Last few deadlifts sucked. Need to do more strength stuff like that so I can get my work capacity up
Good times, great to see some new faces this morning.
Push-ups: 60,45,37,38,39
Situps: 40,36,34,33,34
Deadlift: 275-275-275-255-255
I probably could have maintained 275 for the last 2 rounds, but my form was going so I scaled back a bit.
that was a good WOD...the crossfit way to do the 5 set circuit!
PU: 40, 31, 25, 25, 30
SU: 49, 47, 44, 47, 45
DL: 225, 245, 265, 285, 305
Been following a lot of your programming for a while, this was a great way to mix up the standard 5-5-5-5-5 and perfect way to get ready for the PT test, keep up the great work!
Push-Ups: 50,50,46,48,46
Sit-Ups: 49,50,50,53,55
Deadlift: 255,275,295,315,335
BH '04
Aloha,
Pushups: 70, 50, 30, 40, 40
Situps: 35, 39, 36, 37, 39
Deadlift: 275, 285, 285, 285, 285
Good one.
PUs: 43, 35, 32, 35, 36
SUs: 45, 40, 43, 45, 44
DL: 115, 135, 135, 135, 135
Post a Comment