CrossFit 42 South

WOD: Wednesday the 18th March 2015

CrossFit Class

Warm up

Here early? Get an easy 1km row + run 800m in

 

3 sets of:

10 push ups

:15 ring support hold (PERFECT)

10 band pull a parts

 

Strength

A) Press 3×5

*Add 1kg to last time

 

B1) 5xME PERFECT ring rows –rest :30

*Aim to be as horizontal as possible.

 

B2) 2 Turkish get ups (each arm) –rest 1:00

*2 reps without dropping before switching.

 

Finisher

Tabata double unders for max reps

*If you did this a few weeks back, try beat your score.


 

Comp group

Strength

Weighted strict pull ups

1xME UB @ 95%

1xME UB @ 90%

1xME UB @ 85%

1xME UB strict c2b

-Rest 2:00 between all sets.

*Use last weeks 5rm for your % work

 

Conditioning

A) 20x 30:30 row

*Work pace should be a tad faster than your 500m pace we have been working on and you can get out off the rower in rest. Pace should be the same for all efforts.

 

B) Air Bike 1min MAX EFFORT for calories

 

Kara Webb for the podium at the Games this year…… 

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One Response to “WOD: Wednesday the 18th March 2015”

  1. Lucy says:

    1xME @ 9.5kg -5
    1xME @ 9kg – 5
    1xME @ 8.5kg – 5
    11xME C2B – 7

    Row pace 1:45 – 1:50 ish about 3000m

    1min ME airbike 17 calories