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September 20, 2011

CrossFit WOD

SWOD: 3 rounds
10 DB Press/PP/PJ (start with DB, KB, bars)(press til you have to PP til you have to PJ)
20 lunges (weighted (25/45 hold to chest))

WOD:
10 Shoot throughs
2 HSPU
8 Shoot throughs
4 HSPU
6 Shoot throughs
6 HSPU
4 Shoot Throughs
8 HSPU
2 Shoot Throughs
10 HSPU

SWOD:  I used 25# KBs due to lack of dumbbells.  I was able to press maybe 6-8 reps before moving on to push press.  I used the 25# plate for lunges.

WOD: OMG!  Holy shoulder hamburger, especially after that delightful strength WOD.  HSPUs with tired arms are darned near impossible.  For those that don’t know what a shoot through is, watch this.  It took me probably 10 minutes to do the last round (2 STs and 10 HSPUs), due to fatigue.  But, I finished, not exactly Rx, due to a couple of counted no-reps, but such is life.

Time: 20ish minutes

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