3/4/10 - Crossfit WOD (Puppy) Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Overhead Squat with broomstick (3 x 10)
Sit-up (3 x 10)
Push ups (3 x 10)
Good Mornings (3 x 10)
Pull-up (on squat rack) (3 x 10)
Dip (on bench’s) (3 x 10) WOD -
2 rounds of @ 7.0 mph treadmill
Run 400 meters
Rest 90 seconds 4 rounds of @ 7.0 mph treadmill
Run 200 meters
Rest 60 seconds
Good WOD. Not overly taxing but my shirt was soaked by the end of it! Ran on a treadmill so I just pushed it to it’s highest setting and ran. Wish it could go up to 10mph.
w/u 10 pull-ups, 15 squats, 45m prowler push, 45m kettlebell overhand pulling, 15 24"box jumps, 9 med ball throw backwards for height, 15 side to side hops over a very small barrier each leg, think that’s it
for time and rounds
There is a cost for giving up Cindy
50 thrusters @75# broken @ 15,10,9,10,6
1 round Cindy the first break, two the second etc. from BX
15:42 10 rounds Cindy
Wow! What constitutes a break? Putting the bar down or not doing a rep for more than a couple seconds?
Well, I felt that they should be continuous until I couldn’t get it overhead any more, so no pauses, even for a couple seconds, I don’t know how they did it at Brand X, but thought if I could stop and breath it wouldn’t be right.
At Brand X, The only rest you could do was with the bar front racked. You could stand there like that as long at you want. Lower the bar from front rack or putting in back of neck counted as a break. Nice job, MagDawg!
w/u 10 pull-ups, 15 squats, 45m prowler push, 45m kettlebell overhand pulling, 15 24"box jumps, 9 med ball throw backwards for height, 15 side to side hops over a very small barrier each leg, think that’s it
for time and rounds
There is a cost for giving up Cindy
50 thrusters @75# broken @ 15,10,9,10,6
1 round Cindy the first break, two the second etc. from BX
15:42 10 rounds Cindy
Wow! What constitutes a break? Putting the bar down or not doing a rep for more than a couple seconds?
Well, I felt that they should be continuous until I couldn’t get it overhead any more, so no pauses, even for a couple seconds, I don’t know how they did it at Brand X, but thought if I could stop and breath it wouldn’t be right.
At Brand X, The only rest you could do was with the bar front racked. You could stand there like that as long at you want. Lower the bar from front rack or putting in back of neck counted as a break. Nice job, MagDawg!
Thanks Laura, it looked like so much ‘fun’ I had to try it. Would have been a bit different with being able to hold in front rack, now I have to try it again,
w/u 10 pull-ups, 15 squats, 45m prowler push, 45m kettlebell overhand pulling, 15 24"box jumps, 9 med ball throw backwards for height, 15 side to side hops over a very small barrier each leg, think that’s it
for time and rounds
There is a cost for giving up Cindy
50 thrusters @75# broken @ 15,10,9,10,6
1 round Cindy the first break, two the second etc. from BX
15:42 10 rounds Cindy
Wow! What constitutes a break? Putting the bar down or not doing a rep for more than a couple seconds?
Well, I felt that they should be continuous until I couldn’t get it overhead any more, so no pauses, even for a couple seconds, I don’t know how they did it at Brand X, but thought if I could stop and breath it wouldn’t be right.
At Brand X, The only rest you could do was with the bar front racked. You could stand there like that as long at you want. Lower the bar from front rack or putting in back of neck counted as a break. Nice job, MagDawg!
Thanks Laura, it looked like so much ‘fun’ I had to try it. Would have been a bit different with being able to hold in front rack, now I have to try it again,
