Sunday, February 17, 2008
On a 10 minutes timer perform:
1. 2000m row
2. 100 Wallballs
3. 100 Back Extensions/100 Sit-Ups
Coach’s notes: Start a 10 minutes timer and row 2000m. If you finish before the 10 minute mark rest until the full 10 minute expires. As soon as the first ten minutes are up, start on the 100 wallballs. Guys use 20 lbs and gals use 12 lbs. You rest for however much time remains from the 10 minutes. For the last round complete 100 sit-up and 100 back extensions. You can break the set up anyway you see fit. Post the time for each set and the total time to complete all 3 sets. For example:
2000m = 7:32
100 Wallballs = 6:58
Sit-ups and back extensions = 8:30
Total = 23:00 minutes
John OH!!!!!
Angie (100 Pull ups, 100 Push ups, 100 Sit ups, 100 squats)
22:04
Since I’m still nursing that rib (darn thing is still not quite in its right place, need chiro back from vacation). So instead did:
50-40-30-20-10 reps of double unders + OHS in a doorframe with 25 lb bar.
17:39. First time linking a few DU’s together (up to 8) and OHS flexibility needs lots of work.
Did WOD in today’s crossfit class…
2000m row – 8:40
100 sit ups/ 100 back extensions – 5:45
100 wall balls – 6:30
total (if I’ve added correctly!) = 20:55
As rx’ed:
Row: 9:04 (damper @ 6)
Wall balls: 7:05
Situps/Back ext: 7:12
Total Time: 23:21 …of the most enjoyable work I have ever done!
Gotta love this *%(#)&%@ Crossfit!