Rest 5-10 minutes
Complete as many rounds as possible in 15 minutes of (post time to comments):
5 Deadlifts 315 lbs
10 Toes to the Bar
10 Toes to the Bar
3 Rounds of:
20 Pull-Ups with stretching in between each set
4 Rounds of:
Heavy Calf Raises
25x Sit-Ups
A different stretch each time
20 Pull-Ups with stretching in between each set
4 Rounds of:
Heavy Calf Raises
25x Sit-Ups
A different stretch each time
MetCon BEATDOWN:
From the CrossFit main site from Monday March 29, 2010 - 5 Rounds for time:
40 Double Unders
30 Box Jumps (Box jump hit me just above the bellybutton)
20 KB Swings (32K or 70.4lbs)
Stuart did this WOD at Studio Cove after a 20 minute warmup on the stairmaster.
2 comments:
Chris - SWOD Shoulder still hurts doing snatches so to keep it safe I did 8x2 of Power Cleans - 155, 185, 185, 185, 185, 205, 205, 205. DWOD 9 Rounds. Grip started to go, but all in all a very good workout. Strength and weight is finally coming back and on the up swing. From taking time off and not over doing it every time in the gym I am feeling better and better each day.
Stuart:
"MetCon Beatdown" took me to no-man's land. I pushed it hard core because I signed up for the SLC 1/2 Marathon yesterday. Completed all 5 rounds in 21:19. The Main Site called for a 36" box jump, but Studio Cove had a box that was just above waist high. I don't know how tall it was, but it was tall enough!
I didn't do the Power Snatch because I don't have Snatch Skills - I started the workout with 20 minutes on the stairmaster and then did 8x3 OHS: 95, 115, 135, 135, 145, 145, 155, 160. I really wanted to get my bodyweight OHS - maybe next time.
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