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Tex | 14.02.2012
“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.”
~William E. Channing
Skill Practice and Review:
Kipping
-Hollow position work on floor
-Kipping progression + practice
-Hollow & hyper position holds on the bar
-Kipping (without pull-ups)
DWOD:
Perform 6 Rounds of 30 seconds on/ 30 seconds off per exercise
Box jumps
KB Swings
Double Unders
*Complete all 6 rounds before moving on to the next exercise
Post reps completed to comments
9 Responses to Tuesday 2/14/2012 WOD
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Well timed article for anyone that is on the fence about doing the Open.
http://games.crossfit.com/article/crossfit-games-open-beginners
Thanks Eric.
SWOD:
Find 1 RM Box Jump @ 38 1/2″
Power Clean 1 RM @ 235# today boo.
3×3 Clean Pulls @ 245#
DWOD:
Sprint three 300 yard shuttles.
*Rest 5 minutes between efforts.
*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
:59, :59, :59
Strained shoulder from the Open has limited my ability to do quite a bit today but hopefully will be fully healed in time for the Open.
SWOD – Squat
1×5 @ 335
3×5 @ 315
DWOD – “Annie” – 5:40, about 20 seconds more than my regular pace but the rope got the best of me today. Of all sets to break up, my feet and the rope chose 30 and 20. I’ll get you next time, Annie!
ran 2.7 miles
stopped half way did 50 double unders
SWOD:
10 Min of Kipping and Butterfly Kipping PU
Deadlift:
5 x 205
5 x 235
3×3 265
DWOD: 417 total
Box jumps – 14, 13, 13, 14, 15, 13
2Pood KB American Swings – 12, 11, 10, 12, 8, 7
Double Unders – 49, 44, 45, 49, 50, 38 417
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