Sunday, May 19, 2013

Monday 5/20/13

Kettlebell Swing
Warmup
3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
1 karaoke
5 toes 2 bar
10 sec handstand holds
15 Back ext. or Good Mornings with 45#Bar


WOD
"Helen"
3 rounds for time:
400m run
21 DB Swing
12 Pull Ups


Strength
5/3/1 Week 2
Shoulder Press

This is the same WOD that the Crossfit mainsite has for today, so you can compare yourself to the rest of the Crossfit world.
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3 comments:

  1. katekMay 20, 2013 at 9:05 PM

    13:58
    Elliptical
    35lb kb
    Assisted pull up @12

    ReplyDelete
    Replies
    1. AnonymousMay 20, 2013 at 10:03 PM

      That's pretty good. Did you have a KB? I'm hoping we can get some.

      How much assist are you using?

      Delete
  2. katekMay 21, 2013 at 8:59 AM

    Yea my school has 2-3 different kettle bells! I'm going try go go up in weight seeing how I could do at 21 in a row for the 2 rounds. Umm assist is approximately 50-60 lbs right now but it'll decrease depending on reps

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