Thursday 111110

By doron on November 10, 2011 10:43 AM | | Comments (4) | TrackBacks (0)

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One size fits all

WOD 111110

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

25 Russian kettlebell swings
1 min plank

25 Russian kettlebell swings
1 min hollow body

25 Russian kettlebell swings
1 min plank


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4 Comments

MT
By ShaulAuthor Profile Page on November 10, 2011 11:00 AM

7am @ GWPC
Box front squats
95# x 21
115 x 5
135 x 3
155 x 3
165 x 3 (PR)

MT
By andreAuthor Profile Page on November 10, 2011 11:03 AM

AM:
weighted pull ups - 8-5-5 @+35,
DL 5-5-7 @ 325,
good mornings

MT
By andreAuthor Profile Page on November 10, 2011 9:15 PM

PM:
in matlab (TM) terms:
for i=1:7
5 weighted deadhang pull ups (30#)
4+2*(i-1) reps thrusters @ 165# - 10*(i-1)#
250m row
1 min rest
end

26:30

MT
By BrandonAuthor Profile Page on November 11, 2011 10:12 AM

Run 200m, 400m, 800m, 1600m, 200m; ~1 min rest, 2 min rest, 3 min rest, 3 min rest.

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