17th
August
2010
Wednesday, Aug. 18 2010
posted in WOD |
For time:
10 Handstand push-ups
225 pound Back squat, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Don- Bench press, 195 lbs
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43:25
HSPU – 1 ab mat + thin 10 lb. plate
Back Squat – rx’d
Box Jumps – 4×45 + 25 lb. plate
Pullups – 30 rx’d, 20 black band
Wallballs – rx’d
DU’s – rx’d
Run – rx’d
47 DU’s at 30 minutes.
First time doing back squats in a long time – didn’t hurt at all! Yay! Felt heavy though. Third set of 5 felt the best.
Pullups – ugh again. Last u/a ones felt the best after more warmed up/looser. Could have stuck it out, but didn’t think I would come close to getting through this one with the wallballs & DU’s, so went to black band after 30.
Couldn’t do a step up to 30″ – would have needed a ladder…knee was at my ear
Long, but not as bad as I thought it would be. Didn’t think I’d finish the wallballs or DU’s, but they went better than I expected.
47:25
95lb PP
Back Squat – rx’d
Box Jumps – step ups to two plates
Pullups – 20 white band, 30 purple band
Wallballs – rx’d
DU’s – rx’d
Run – rx’d – really more of a stroll.
29:39
hspu with 3 ab mats
back squat 8-185 7-135
box jumps rx’d
pull ups rx’d
wall ball rx’d
du’s 600 singles
run rx’d
Auty, for real, what was that!!??
26:35
hspu w/ 1 ab mat
back squat @ 115 lbs (should have gone for 120 or 125)
box jumps rx’d
pull ups rx’d
wall ball rx’d
du’s rx’d
run rx’d
Wall balls by far the worst!
hehe, its accually a crossfit.com WOD entitled “Nutts” I did subb backs squats from the original 275/185 deadlifts however, everthing else is the same of its original version
27:46 Rx’d
It was a killer!
For the record I liked this workout, although the wall balls were the worst part. These one cycle workouts are my favourite.
Rx’d except for the 10th HSPU to which I used one mat after a few failures.
29:28