CrossFit 42 South

WOD: Saturday the 9th May 2015

CrossFit Class

Warm up

5 sets of:

10 barbell rows (moderate)

5 ring dips

10 air squats

 

Strength

Push press 1rm

Conditioning

For time:

100 double unders

15 push press 40/30kg

75 double unders

15 push press

50 double unders

15 push press

25 double unders

 


Comp group

Strength

A1) 5×10 pendlay rows –rest :10

A2) 5×10 wtd strict ring dips –rest 2:00

*Same as last week. Heavier/better etc than last week. 

 

Conditioning

For time:

1000m row

100 double unders

800m row

80 double unders

600m row

60 double unders

400m row

40 double unders

200m row

20 double unders


To that one time Smarty did a little puke post WOD……. 

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2 Responses to “WOD: Saturday the 9th May 2015”

  1. Chelsea walker says:

    Pendlay rows 5×10 @ 25kg

    strict ring dips 3×5 and 2×5 with yellow band

    cond 20:36 so did not want to do think feeling so tired and sore 

     

  2. Nikki says:

    Conditioning done – timer stopped so no time noted, felt like I was going well