CrossFit 42 South
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WOD: Tuesday the 14th October 2014

 

GPP

Strength

5xME strict pull ups –rest 2:00

*If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.

 

Conditioning

Row 1km

12 wall climbs

Run 1km


 

COMP

Strength

A) Front squats

10-10-10

*Start from last set of 10s and build if possible from  http://crossfitmsd.com.au/wod-friday-the-5th-september-2014/

 

B) Barbell rows

10-10-10

*Perfect form. Pause for a 2 count on the chest

 

Conditioning

3 rounds for time of:

15 OHS 50/35kg

10 burpees

5 muscle ups

800m run

*Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day

 

I found this interesting. Some god education for those who like to learn about this type of stuff 

20141014-181215.jpg

This entry was posted on Monday, October 13th, 2014 at 5:00 pm and is filed under CFMSD Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

7 Responses to “WOD: Tuesday the 14th October 2014”

  1. Ty says:
    October 14, 2014 at 4:37 pm

    FS 50/60/70

    BR 40/43/48

    conditioning

    22:48 40kg ohs & row – very challenging

  2. Nikki says:
    October 14, 2014 at 5:19 pm

    Wowsy this was horrible….. My brain was screaming at me 🙁 

    front squats – 55kg 60kg 60kg

    barbell rows – 30kg was doing them wrong anyway 

    3 rounds 

    15 OHS 

    10burpees 

    5 muscle ups / scaled to 2 

    800m run               = 27:40 

    lets pretend today didn't happen 

  3. Bom says:
    October 14, 2014 at 7:13 pm

    Front Squats – First 2 @ 80kg the last @ 82.5kg.. They were heavy.

    Barbell Rows – 40kg.

    Scaled the work 10 OHS @ 40kg then 1 muscle up. Time was 25mins ish, my timer screwed up. I managed 5 MUs for the day but got 1 every time I tried :-).

  4. Chelsea walker says:
    October 14, 2014 at 8:20 pm

    Front squats 70,72.5,75 this was horrible 

    barbell rows 25,30,30

    Cond with 5 c2b

    21.35 

     

  5. Kalani says:
    October 14, 2014 at 9:08 pm

    FS – 40/ 42.5/ 44.5kg

    BR- Started at 25kg for 1st set then dropped back to 20kg. Plus I didnt see that there was to be a pause… oops.

    Conditioning, Yay my favourite!… not. lol my head was all over the place. 
    Started the OHS with 15 reps @25kg. OHS felt funky so I dropped the reps down to 10. I was doing 1 muscle up each round,  Then missed a lot of burpees in the second round so ended up doing 20 burpees in my last round. Atleast I could and did the 800m properly lol. 
    Time I ended up with was 29:10

  6. Lucy says:
    October 16, 2014 at 6:35 am

    Front squats 70-72.5-75kg ouch lol

    Babell rows -20-30-35kg

    Conditioning – 24.28 scaled to 3 muscle ups because I couldnt link them and got sad lol