4 mile runDid some ghd type sit-ups and worked on dips
typical warm upWOD8 reps of-200m run-11 deadlift burpees
Rehab:10 minutes Nustep10 minutes Bike5 minute Wall Slides10x3 leg extensions10X3 side leg extensionsR.O.M 136 degreesExtra:15 minute ab workout25 minute bike
ran 3.5 miles outside 24 minutes
Warm up:Jumping JacksAir squatsmountain climbersdynamic lungesjumping squats+ 10 minutes in bottom of squatWOD:10-9-8-7-6-5-4-3-2-1 ofburpeesknees to elbows on the bar+ 3x20 AB roll outs with bar+ 50 sit ups
McCLUSKY 3rounds 9 muscle ups 15 burpee pull ups 21 pull ups 800 m runMOD Level 23 rounds 5 Strict Pull-ups, 10 burpee pull-ups, 15 kipling pull-ups 800m run26:04Plus ran 3 miles
Did 2 laps around my entire parkthen 8 100m full stride build ups
Crossfit TotalsBack Squat: #175Shoulder Press: #85Deadlift: #245Total: 505
4 mile run
ReplyDeleteDid some ghd type sit-ups and worked on dips
typical warm up
ReplyDeleteWOD
8 reps of
-200m run
-11 deadlift burpees
Rehab:
ReplyDelete10 minutes Nustep
10 minutes Bike
5 minute Wall Slides
10x3 leg extensions
10X3 side leg extensions
R.O.M 136 degrees
Extra:
15 minute ab workout
25 minute bike
ran 3.5 miles outside 24 minutes
ReplyDeleteWarm up:
ReplyDeleteJumping Jacks
Air squats
mountain climbers
dynamic lunges
jumping squats
+ 10 minutes in bottom of squat
WOD:
10-9-8-7-6-5-4-3-2-1 of
burpees
knees to elbows on the bar
+ 3x20 AB roll outs with bar
+ 50 sit ups
McCLUSKY 3rounds 9 muscle ups 15 burpee pull ups 21 pull ups 800 m run
ReplyDeleteMOD Level 2
3 rounds 5 Strict Pull-ups, 10 burpee pull-ups, 15 kipling pull-ups 800m run
26:04
Plus ran 3 miles
Did 2 laps around my entire park
ReplyDeletethen 8 100m full stride build ups
Crossfit Totals
ReplyDeleteBack Squat: #175
Shoulder Press: #85
Deadlift: #245
Total: 505