CrossFit 42 South

WOD: Tuesday the 22nd July 2014


Strength

Take 10min  to build up to a heavy-ish triple deadlift.

*NOT A 3rm!!! This should be around the weight you would have used for a 5rm, maybe even less.

 

Conditioning

5 rounds for time of:

10 deadlifts 100/70kg

20 wall balls 9/7kg

*Workout from Pat Sherwood. Super simple and will be very spicey


COMP

Class WOD. CRUSH IT!!!!!!

 

Either before or after do the following EMOM though

12min

Odd- 3-5 muscle ups

Even- 10-15 GHD sit ups

*If you don’t have muscle ups and ring dips are tough do 5 DEEP dips with minimal kip.

 

Ok, so we are going to be doing a new order from the guys at Odin sports. Find them on Instagram. 

They are in Melbourne and will have a quick turn around time and their gear is legit. This stuff will show up on time, not like WOD Gear. 

We will be taking orders very very soon. T-shirts, hoodies and singlets. Prices will be very similar to what we have charged in the past. Shirts/singlets $30-$35ish and hoodies $60-$65ish. 

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3 Responses to “WOD: Tuesday the 22nd July 2014”

  1. kel says:

    What colour are the hoodies?! And can you get women’s singlets and shirts in other colour other than pink?! 🙂 thanks!!

  2. Chelsea walker says:

    12 min emom 

    12 min emom

    5 ring rows

    10 ghd sit ups 

    conditioning: 

    5 rft of 10 deadlift 70kg

    20 wall balls 10ft target 7kg

     

    20 wall balls 7kg to 10ft line 

    9.50 rx 

  3. Kalani says:

    12min emom of:
    5 ghd sit ups
    1 muscle up

    Conditioning- class wod: 15:37 rxd