CrossFit 42 South

WOD: Thursday the 4th September 2014




15min to find a 5rm OHS (overhead squat)

*Can use racks. ROM and form must be perfect to advance in weight. This can be tech work for those who struggle with the OHS.



5 rounds for time of:

10 push ups (hand release)

15 wall balls 9/7kg

20 sit ups


Active recovery day…. 

Easy row, walk, bike. Mobility work. Make sure your food is in check. Prep meals if needed. Work a few skills but don't over do it. 

If you aren't training on Saturday then you should train today and tomorrow. 


4 Responses to “WOD: Thursday the 4th September 2014”

  1. Chelsea walker says:

    Tuesdays programming 

    80kg clean + hang clean attempted 82.5kg got clean but gave up on hang clean arms too tired and sore 

    4xME strict press @ 23kg 


    5 strict  pull ups with black and red band 


    1km row 

    50 du 

    750m row 

    75 du 

    500m row 

    100 du 

    250m row 

    ME du = 27 

    Today's training was terrible should have had rest day just so tired 


  2. Lyn says:

    Used the 7kg wall ball for first time – 🙂