Here is your workout for today.
Warmup:
3 round of the following:
10 Pullups (deadhang)
10 Pushups(chest to deck)
10 GHD situps (slow)
Workout:
5 x 5 Shoulder Press
Post loads to comments
Then complete the following for time:
3 rounds of:
5 Hand stand pushups
10 KB crosschops l/r
(cross chops... hold the handle on the sides, in front of you at chest level, keeping elbows tight, and turning at the hips, move KB from right hip, up over your left shoulder in a "chopping motion" up in the air. The motion should be that you drive it up to your shoulder, not let it drop to your hip) Do 10 starting from the right hip, then do 10 starting from the left hip)
250m row at around 85% intensity
Post times to comments.
5x5 was at 95lbs for all sets, completed the mini WOD in and about 8 minutes. My stopwatch didn't start properly so I don't have an exact time.
ReplyDeleteDEFINITELY NEED TO STICK WITH THE STRENGTH WORKOUTS AND LIMIT THE ENDURANCE WORKOUTS TO ONCE A WEEK, LIKE ON FRIDAYS.
Great overall workout. Did 95lbs for the five rounds of shoulder presses. Completed the WOD in 7:26. Looking forward to the Burpee Club 100 challenge.
ReplyDeleteNeed to do the Burpee Challenge
ReplyDeleteWarm up completed
ReplyDelete5 x 5 SP loads were
115/135/135/135/135
Time for Mini WOD was 7:40 with a 24Kg bell. I am OUT OF SHAPE!!!
Second time doing cross fit, great workout
ReplyDelete5x5 shoulder pressed just the bar's weight.
16Kg bell.
WOD almost ten minutes (didn't set my watch properly)
5x5 @ 95lbs
ReplyDeleteWOD @ 8:04
Nice day, three workouts in one, nice gut check.