Friday, July 26, 2013

Ocean Isle Beach CrossFit WOD

We are at the beach this week with Hadley and Day, so we all went to the local Box.  They were super nice and accommodating.  Really fun wod:

The warm up was posted on the board- and we did so on our own:

500m row- 2:10ish pace
10 pull ups- butterfly
20 air squats
10 push ups
20 jumping jacks



A. Snatch
Take 15-20 minutes to build to a heavy single.
Hit 105# with ease, feeling much more confident here.
B. Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lb)- Used 95#, no misses, felt solid.
6 Handstand Push-Ups- UB, kipping
9 Ring Dips- started with 5, 4, then sets of 3, then to 2s and singles.  Feeling really sore still from push ups on Wednesday.
4 Rounds + 2 snatches

No comments:

Post a Comment