CrossFit East Bay WOD @ Ironworks 081130
Sunday 081123
11AM and NoonThree rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents or 27 Towel Pull-Ups
20 inch Box jump, 21 reps or 24 inch Box jump 15 reps or 30 inch box jump 9 reps
42 Supermans
Walking lunge, 150 ft
Post time to comments.
Compare to 040905.
"Going Overhead with Adrian Bozman Part 2: The Push Press", CrossFit Journal Preview - video [wmv] [mov]
6 Comments
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
ow :(
33:18 --KTEs were not full ROM :( Boo!
I apologize for suggesting this wod to Max...NOT! Mwah ha ha. I don't know what all the whining was about. This didn't feel all that hard. With that said, if my KTEs were legit, I might feel differently. I'm finally w/in a few inches on most of them and to elbows on some too. This is a huge improvement since the summer. What I lack in patience I try to make up in perseverance. :0)
35:49 rx (towel pu, don't know if it's easier than rope). surprisingly hard.
44:09
Towel pullups and KTE's slowed me wayyyyyy down.
38:13 for 2 rounds.
Since Max hasn't posted his rest day post yet, I'll put a reminder here for Monday night Social Climbing. We'll be at IRON WORKS this week - not GWPC - starting 'round 6ish :-) Hope to see a few of you there!
I'll amend my previous tongue-in-cheek comment, which I think came off as pretty snarky. That was not the intent, btw. The towel pull-ups are way way harder than the rope climbs. Rope climb requires technique and some strength. Towel pull-ups are just brute strength. I didn't even attempt those. To those that did the 21 x 3 towel pull-ups...um, holy shit!