WOD 8/28/13
6 Minutes of Shoulder/Back/Wrist/OverHead Mobility
A- WU- 3 Rounds of: Crab/Bear/Duck Walk + 30 Seconds German Hang
B- HandStand Walk Practice- 10 Minutes
C- Bench Press- 5 Minutes To 80% + 2/2/2/2/2/2/2/2/2/2/2/2 @80%;45 Seconds-1 Minute Rest Between Sets
D- For Time- 20 HSPU/30 Ring Row/15 HSPU/20 Ring Row/10 HSPU/10 Ring Row
Good Afternoon everyone,
I just cancelled all classes for this Sunday. Enjoy your labor day weekend 🙂
Crossfit Bethesda
A – Deadlift: WU – 3 @ 135/185/225 – WS – 4 x 3 @ 275
B – EMOM for 12 mins 5 Front Squats (155)/10 Burpees (Score is amount of failed rounds in 12 mins): did first 3 rounds Rx then dropped to 135 because form was definitely tanking. Failed 4 rounds in 12 mins. Very tough Metcon my legs are smoked. The coaches and people are very nice and welcoming. I think it will do as my box away from home.
Skill practice day…
A) 3rds 30 sec Bear/Crab/Duck Walk & a 30 sec German Hang
B) Hand Stand Practice – I’m getting a consistent handstand finally
C) 12×2 Bench Press @ 80% – 165 across
D) 20 HSPU / 30 Ring Row / 15 HSPU / 20 RR / 10 HSPU / 10 RR – 8:07 HSPU with knees on a box