WOD 7/13/13
5 Minutes of Back/Shoulder/Hip/Ankle/Wrist Mobility
A- WU- For Time- 200M Partner Wheel Barrow (100M Each/Gloves strongly suggested)/50 Air Squat each
B- Partner WOD 1- For Time: 100 USA K.B. Swing (24/16kg)/1 Rope Climb Each/200M Burpee Broad Jump/1 Rope Climb Each/40 Wall Ball (20/14-10′)/1 Rope Climb Each/200M Walking Lunge/1 Rope Climb Each
Notes: In teams of 2 with only 1 partner working at a time/Partition as needed unless already specified # of reps i.e.; Rope Climbs/Gloves are strongly suggested in order to avoid hand injury during burpee broad jump.
C- Partner WOD 2- For Time: 100 T2B -10 Minute Cap
Notes: In Teams of 2 with only 1 partner working at a time/Parter A will perform T2B, while Partner B hangs from bar/If Partner A or B drops, Partners must stop and perform 3 Pull Ups Each before continuing/Partition T2B as needed/If you drop recover sufficiently before resuming work.
Here’s something to think about- To Rx or not to Rx….you are the judge on that one!
http://www.tyrellmara.com/debunking-crossfit-rx-fallacy-30-ways-train/
“Kinda Nancy” (from last night)
500m Row
15 OH Squats
did first set of OHS at 65# (decided to take it down b/c form was not where I wanted it to be)
did next 4 sets at 55# (that’s right I didn’t do it Rx b/c I listened to what my body was telling me)
19:01 (by the way, DON’T EVER sub a row for a run in Nancy- horrible!)
Tina,
I like it when an athlete listens to their body. Rowing is a bitch and I sure that because of it it changed the WOD entirely.
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
Could not have said it better myself Tam! Love it!
Gonna miss you Ling!! Thanks for coming in for one last hug, it was a pleasure to know you!!
I love you girl, good luck in San Diego!!
We’re gonna miss you too!! I’ll send pics from the games and will try to blog more from out there! 🙂
A- WU- Mini Simulator= 20,18,16,14,12,10,8,6,4,2 DU’s For Time= 2:46
B- Squat- WU- 3@45/135/185/215 + WS- 3/3/3/3/3@235 (tweaked my back a little:(
C- Weighted Pull Up- 10/10/10/10@25lbs
D- Reverse Hyper= 15/15@50lbs + 15/15/15@100lbs