WOD 6/15/13
5 Minutes of Ankle/Hip/Wrist/Shoulder Mobility
A- WU- 1 Mile “Indian” Group Run
B- Partner WOD 1- 5 RFT of: 5 each D.B. Renegade Row (45/25×2)/10 D.B. HPC (45/25×2)/100M Run Backwards
Notes: only 1 Partner works at a time/Partners switch after each movement ex; Partner A completes Renegade Row/Partner B completes Renegade Row/Partner A completes HPC etc.,
C- Partner WOD 2 – 3 Rounds of 1 Minute Max reps: HRPU;1 Minute Rest/Ball Slam (20/15); 1 Minute Rest/Anchored Sit Up; 1 Minute Rest
Notes: In Teams of 2/Only 1 Partner works at a time/Partner A works while Partner B rest/ Partners switch after each movement until both Partners have completed 3 rounds each of all three movements
Crossfit Parsippany-
Got in a good one before I had to prep a bunch of fattening recipes for Food Network!
WOD
Partners will work together to complete the following:
Minutes 0 – 10
GTO’s – As heavy as possible. Only successful lifts count. Score will be based on the total amount lifted. For example, if you lift 100 lbs 10 times, that would score as 1,000.
My partner and I worked on 75# for 75 reps and 95# for 25 reps- you do the math
Minute 11 – ???
100 Double KB Thrusters (26×2)
100 Wallballs (14#/20# 10ft target)
100 T2B
300 DU’s
100 Double KB Push Presses (26×2)
finished at 38:24
A- WU- 1 Mile “Indian” Group Run
7:40ish (half the group got lost)
Partner: Arias
B- 5 RFT of:
5 each D.B. Renegade Row (25×2)
10 D.B. HPC (25×2)
100M Run Backwards
Time: 14:43
C- Partner WOD
2 – 3 Rounds of 1 Minute Max reps:
1min rest bet sets (my scores in parentheses)
HRPU (73)
Ball Slam (15); (75)
Anchored Sit Up (111)
team score: 452.
A) 7:40 – a little sloppy but we got there.
I was odd man out on the team WODs so timed in with Pat & Marcos, rough going.
B) 11:14 Rx
C) 277 total Rx
Good way to start the day.
START the day at 1pm in the afternoon!! OH man my day was over at that time!!