CrossFit 42 South

WOD: Wednesday the 17th September 2014


GPP

Strength

Press 3×5

*Add 1kg

 

Conditioning

1km row (HARD)

-Rest 1:00

Then 3 rounds of:

15 c2b pull ups

20 push ups (hand release)

25 sit ups

*Score is the 1km time and the total time from the whole wod. So go hard on the row.


COMP

Strength

A1) Pause Ring rows 5xME (2sec pause at chest) –rest 1:00

*Set your body up with feet on a box and body parallel to the floor. These should feel really hard.

 

A2) Pause back squats (10 sec at bottom)

1-1-1-1-1 –rest 1:00

*NO BELTS! This is more of a midline session. Stay tight as fuck at the bottom and stand with as much speed as possible. Start at 65% 1rm and build if possible.

 

Conditioning

6x500m row

-Rest 2:00

*Goal is to pick a pace and hold that for all sets. Don’t be lazy but don’t start of as a hero and die in the ass on last few sets.

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7 Responses to “WOD: Wednesday the 17th September 2014”

  1. Bom says:

    Pause ring rows – 5, 4, 4, 4, 4 mucked about with the false grip and feet position.

    Pause back squats – 80, 85, 90, 95, 100kg 10 secs felt like forever with the very real fear of not being able to come out of the squat!!

    Rows done at 1:41, 1:47, 1:47, 1:48, 1:48

  2. Steph says:

    pause ring rows: total 24

    pause back squat: 65-80kg

    Row: 3x300m: 1.06, 1.08, 1.04min- trying to rest the shoulder a little.

    extra: 3 RFT of 20 Burpees and 25 Sit-ups: 9:01min

  3. Nikki says:

    A1) pause ring rows – 27 

    A2) pause back squat – 65kg – 85kg started way to light on this, the 85 was easy. 

    Class wod – 3 rounds 15 c2b, 20 hr pushups, 25 sit-ups  – 10.20

    Row – 6x500m – 1.58, 1.59, 1.57, 1.58, 1.58, 1.59 

  4. Anonymous says:

    A1) Pause Ring Rows 4-4-5-4-4

    A2) Pause Back Squats 55-65-70-75-80kg

    Class workout 3rft 15c2b, 20 hr pushups, 25 sit ups – 10:16

    Rows 6x500m 1.53, 1.54, 1.54, 1.54, 1.55, 1.54

  5. Chelsea walker says:

    Pause ring rows 3,3 feet elevated on box 3,3,2

    Pause back squats  85,87.5,90 ,92.5, 95

    row 6x 500 146., 157, 155,155,156,157 little inconsistent with times but shins were killing me and couldn't be bothered with this one