CrossFit East Bay Team WOD @ BIW 101010
In Teams of Three (modifications at coach's discretion):
100 Back Squat 95/65
150 Towel Pull-Up
80 Back Squat 115/75
120 Towel Pull-Up
60 Back Squat 135/95
90 Towel Pull-Up
40 Back Squat 155/105
60 Towel Pull-Up
20 Back Squat 175/125
30 Towel Pull-Up
Each team gets one barbell.
Mobility WOD
Today's MWOD has two parts: a before and an after. Watch the video, and try to get the band-shoulder stretches in before the workout - they will help your shoulder and wrist positioning on the squat. Then, once the workout is OVER, grab a jump box or a chair and do the isometric stretches he demonstrates at the end. Good luck!
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anybody want to meet up at GWPC at 4pm to do fran and/or isabel or something else (i cant do the noon class today)?
oh, then theres also practicing WWS 4 stuff (squat cleans, muscle ups, T2B)...
did something different:
Thursters
95lbs: 10, 6, 5, 6, 3
115: 3
135: 2, 2,
95: 10
followed by:
Death by Hypoxic KB swings @1.5P
(breath held for entirety of each set)
1-9
Since I was alone - 1/3 the total number of squats and 1/6 all the pull-ups.
It took a long time, with me eventually subbing regular pull-ups for the towel ones, then push-ups for the regular pull-ups. Failed at 125# squat.
Soreness all over today.
Did scaled Murph on my own: 1mi hilly run, half reps (50, 100, 150) and 1mi hilly run then 50 sit ups -- 42 min's.
Pull ups, goblet (1.5p), jump and air squats. Switched to jumping pull ups at some point after my hands tore open in a couple spots. Not sure what the time was for the team I was on, 31 or 32 something?