CrossFit 42 South

WOD: Wednesday the 11th February 2015

CrossFit Class

Warm up/skill

Here early?

Grab a ball and smash your pecs and traps

 

Then 12min AMRAP at a moderate pace of:

3 perfect wall climbs

6 perfect kips

3-5 perfect ring dips

:30 each side pec stretch

 

Strength

A1) Press 3×5 –rest :30

*Add 1kg from last time

 

A2) 3xME Strict chin ups –rest 2:00

*3 sec pause chin over top.


Comp group

Conditioning

“Diane”

21-15-9

Deadlifts 100/70kg

HSPU

 

-rest 10min

 

21-15-9 of:

Push press 50/35kg

500m row

 


We interview Jack who is now the under 14 Australian outrigger champ. What a gun. Be sure to get around him when you see him next, well done mate. 

 

(null)

4 Responses to “WOD: Wednesday the 11th February 2015”

  1. Nikki says:

    Dianne – 5.20 or 5.30 ??? Not sure one of the 2 

    Push press and row – 10. 20 something 

     

  2. Lucy says:

    Diane – 5:10 rxd, about a 4min pb was pretty excited lol

    Push Press/ Row – 8:22 rxd

  3. Chelsea walker says:

    Wrist still buggered so changed it up a bit but still hurt that's for sure 

    21-15-9

    70kg deadlift 

    ring push ups 

    6:02

    21-15-9

    15kg dumbell push press

    500m row 

    8:02