Noon and 6:30 at CrossFit HD (4 WOD’s)

Posted on May 24, 2011 by ugzruben

Kyle again was the coach

Warm Up:

400 m row
Dynamic Stretching

For time:

Run 400 Meters
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
Run 400 Meters

Results: 25:57 Rx

Notes: The wall balls and burpees really slowed my time down. I especially struggled with the burpees. Must push harder to increase endurance, recovery, and conditioning.

6:30 Fun at CrossFit HD

Sung was the coach and began with some fun warm up

Light rowing
Continuous jumping over 5 benches making sure I swing my arms
Stretching of the legs for better squats

Main WOD: 5 rounds For Time

250 m row
25 push ups (hands off the floor)

Results: 11:57 Rx

Ab WOD: Tabata (20 sec / 10 sec)

Legs and arms off the floor while going back and forth
Superman

Push Sled WOD: 95lbs

Maintain steady pace the last 15 feet sprinted

As Andre had previously mentioned – Post WOD Food at El Potro

Chips
Cheese and Chorizo
Ceviche
Coctel de Camaron
Texas Fajitas – Steak, Shrimp, and Chicken
Avocado and Sliced pickled jalapenos
Margaritas
Water 🙂

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