Todays WOD involves the rowing machine. If you don't have a rower you will have to substitute something else. Preferably something that works your upper body and cardio like burpees or kettlebell swings. Warm Up:
25 "ballistic hugs"
(like a swimmers stretch, figure it out)
•25 arm circles
•25 push press w/bar or broomstick (you should know this one by now)
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
•25 dumbbell thrusters (enjoy the soundtrack on this one)
http://www.youtube.com/watch?v=peLFTePbfDQ
(Use whatever weight you feel adequately warms up your shoulders. I used 10lbs in each hand)
•15 pull ups
WOD
Row 1000 meters (or 25 burpees)
21 Thrusters
21 Pull Ups
Row 750 meters (or 20 burpees)
15 Thrusters
15 Pull Ups
Row 500 meters (or 15 burpees)
9 Thrusters
9 Pull Ups
record your total time
Female Thruster RX weight: 75lbs
Male Thruster RX weight: 95lbs
Love & Crossfit,
Moo
I used 70lbs and the red band for pull ups.
ReplyDeleteTime: 22 minutes
Elles: 22:52 30 pounds for the thrust, had the pull-up assist set at 8 for the first round and then nine for the next two rounds.
ReplyDeleteAds: 22:15 60 pounds for the thrust. All pull ups unassisted!
Hi guys,
ReplyDeletemy time was 21 minutes, but it was totally un-perscribed. I did two twenty pound weights on my mini-bar for thrusters, pull-ups with assistance, and burpees instead of rowing. Ugh. But I am super sweaty and my legs are shaking, so I guess that's a good sign.