WOD
AMRAP 3:
7 Knees to Elbow
30 Meter Shuttle Run
Rest 3 Minutes
AMRAP 3:
Plate Push (turf down and back)
20 Sit Ups
Rest 3 Minutes
AMRAP 3:
7 Dumbbell Hang Cleans (35/45)
:30 L-Sit
Post Rounds to Comments.
ENDURANCE
Row or Run
1000m, :50 rest
800m, :40 rest
600m, :30 rest
400m, :20 rest
200m
1 min rest
800m, :40 rest
600m, :30 rest
400m, :20 rest
200m
1 min rest
600m, :30 rest
400m, :20 rest
200m
1 min rest
400m, :20 rest
200m
1 min rest
200m
THE OPEN IS COMING
We will soon be posting more over the coming weeks on the CrossFit world’s official global contest called “The Open” and how Daybreak (and our members) will be participating. In the meantime, read a little story about others and their experience with The Open: A REASON TO TRY
5+4 knees up/1+14/2+12 25#
Also N sit on the last one – not L
Recovery day – 2 ROM wods
5+7 RX / 2+7 RX / 1+33 RX
5+1/2+1/2+22 rx
I wrote 7on the board but think it was actually 6…/2+1/2+22 (25#/N sit on paralette)
Todays Endurance after (rowing): Didn’t keep track of splits, went slowly around 2:15-2:20 pace. Added up to 33 minutes and 7k.
4 + 7 / 2 + 17 / 3rx
6+5/2+1.5/2+7 rx
3+1 / 2+13 / 3+5
Mix of k2e and k2t, n-sit from bench, 25#
Cash out: scaled rise n grind
5 + 2 / 3 / 3 + 2 RX
a coule notes – I started with plate pushes (#2) then 3 & 1
was able to hold L sit in 1st round but not so much in 2nd & 3rd
good random noon group today
5 / 2+11 / 2+17 Knees not often to elbows / l & n-sit paralettes/ 35#
5+7 / 2 / 3 (35#, N-sits. Unbroken k2e until the 6th set)
5+7 – 3 – 1+27 (ugly l sits)
4+4/2+6/2+14
4 + 4 – knees to elbow deteriorated in the later rounds.
2 + 6
2 + 7 – Went from the PVC to the boxes to keep moving.
6/2+1.5/2
5+1rx
2+2rx
2+7rx
4+4 RX
3+1 RX
4+2 The L-Sits were ugly!
4+7Rx/ 2+21 Rx/ 2+7 20# DB
2+1 / 2+221 / 3+27
5+4 (knees to elbow)/2 rounds plate push & 20 situps/2 + 6 dumbbell hang clean 30 sec L sit