Strength
Front Squat
5-3
WOD-Teams of 2
(2 Rounds each)
Overhead walking lunges 20/10kg
40 Double Unders
20 Situps
10 Ring Push Ups
Rules-Athlete A performs overhead walking lunges until Athlete B completes D/U, Sit Ups & Ring Push Ups. Then they swap.
Scoring- Complete the maxing amount of reps of lunges in the minimum amount of time(reps per second).
Post loads/time to comments
Partnered up with my brother Shannon on this one and paired up against Seirra & James. The scoring was interesting, we finished before Seirra and James but had less reps so our secs per rep was 5.08 and i think that theirs was 4.11 secs per rep. It took us 812secs to complete 160 reps of O-Head walking lunges.
ReplyDeleteA shorter version we got done and if you were buying a CrossFit athlete purely on its work capacity you be wanting less time and more work then we produced tonight.
Front Squat
ReplyDelete5 @ 50kg
3 @ 52.2kg (f) got 1 rep out
Overall really pleased with this :) I PR'd on both the clean and squats. Under 2 weeks ago i only did 46kg for a 5 or 3 RM, so thats a pretty good improvement.
WOD - worked with James
13:18 Rx'd
194 lunges - average of 1 lunge every 4.11 seconds.
I really like this WOD because there was no break while waiting for your partner to finish or to swap over, it was constant. Everytime i heard Jody say "every rep counts", i got back down and kept lunging...
Thanks for a great session Jody !!! :)