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This is for Kelsee Bone :)

Wednesday, July 11, 2012

Black sheep Tuesday July 10

McCLUSKY 3rounds 9 muscle ups 15 burpee pull ups 21 pull ups 800 m run

8 comments:

  1. 4 mile run
    Did some ghd type sit-ups and worked on dips

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  2. typical warm up

    WOD
    8 reps of
    -200m run
    -11 deadlift burpees

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  3. Rehab:

    10 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

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  4. Warm up:
    Jumping 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

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  5. McCLUSKY 3rounds 9 muscle ups 15 burpee pull ups 21 pull ups 800 m run
    MOD Level 2
    3 rounds 5 Strict Pull-ups, 10 burpee pull-ups, 15 kipling pull-ups 800m run
    26:04

    Plus ran 3 miles

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  6. Did 2 laps around my entire park
    then 8 100m full stride build ups

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  7. Crossfit Totals

    Back Squat: #175
    Shoulder Press: #85
    Deadlift: #245

    Total: 505

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