Sat morning WOD done.
A) 10 rounds of
10 wall balls.
5 burpees.
followed by:
B) 10 rounds of
200m row.
10 kb swings (24kg)
followed by:
C) 10 rounds of.
35m sled push(with 20kg plate)
10 box jumps (24")
shoulder rehab/prehab exercises
worked up to 3 sets of of weighted pull-ups
then 10 min AMRAP of 10 reps of bench x 10 strict pull-ups - 6rds
the benching ruined me
@djpaulc247 good effort, looks hanging
@beecee wallballs and burpess data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 spewing
Is the comp Battle Royale ? I've been doing crossfit since March and am totally addicted. Have entered the Battle Royale comp data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Am not new to training, have previously trained and competed in bodybuilding comps (figure class) but haven't trained properly in years! Wanted to get back to it but fancied something different. Thought I would give this a go and I totally love it. So addictive and satisfying data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Has anyone done the Filthy Fifty ? We did it as a pairs WOD the other night, I couldn't actually sleep that night because I was so frazzled.... the WOD was right after a 10RM push press attempt.. I didn't like my shoulders anyway data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
That sounds rough!
No, it's one my own gym have arranged. The gym is called M Squared and the comp is called FeMale.
I've not, sounds interesting though. What does it entail?
Today's WOD was an absolute killer! Saturday is partner day and recently my gym started awarding a "Member of the Month", we've had two winners so far (Sept & Oct) and they've now decided to let the winner programme their own WOD. September was won by a ginger lad called Andy and he programmed today's WOD, which he called "Ginger Hobo".
Working in pairs you had to share the following, which you could break down however you saw fit.
KB Swing (partner and I used 20kg)
Down Ups (Burpee without the jump)
Push Press (we used 40kg)
First we had to share 50 of each, then 40, 30, 20, 10 finishing with a 400m run that you had to run together, so couldn't start the run until the last rep of Push press was complete.
Time : 19:13
(50 swings before you could move on to Down ups, 50 down ups before moving on to Push Press and so on)
Pain, much pain...data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
We did it as a pairs AMRAP with a 20 min time cap. Each taking turns doing 10 reps until complete, we managed 1 round plus 28. Really enjoyed it
Did filthy fifty back in 2010...28 mins and change Burpees wrecked me and the double unders were a nightmare