1. Back Squat 1,1,1 /4min rest
2. Unbroken Chin ups 3x15 / 2min rest
3. Double Unders 3x 25 / 60sec rest
4. Fast Burpees 3x10 / 60sec rest
resst 4-6 hours
PART 2:
Row 500m @ 80% x 3 /2min rr
Post weights used and time on row intervals
Last week we discussed hitting the open wods Wednesday and Saturday ...if needed. With all this being new I want everyone to remember that this is a "6 Week" process. Recovery and training still need to be a priority in order to reduce injury and de-training. Everytiime we hit an EXTRA Open WOD it will take away from your training progressions and recovery needed to perform at your best....add that up over six weeks ...and it doesn't sound "optimal". This week we will run it as planned Wed/Sat....any comments ?
BS ATHLETES PLEASE CONFIRM ON DAYS THIS WEEK YOU WISH TO THROW IT DOWN....IF YOU ARE NOT COMPETING ON WEDNESDAY... DO CFCC WOD!
I'm doing Saturday
ReplyDeleteWho is all working out Saturday?
ReplyDeleteWednesday
ReplyDeleteErin:
ReplyDeleteSquat-225x3, chins, du, and burpees
I also did a few MU's and then worked on my MU form with the bands
Dan:
Squat-275x3, chins, du, and burpees
Wednesday
ReplyDeleteSquat: 165x3, chin-ups: broken after first set, DU's and burpees.
ReplyDeleteChins #155x3
ReplyDeleteDid the other stuff
Row 2:01, 2:09, 2:09
Same as erin worked on mu... did okay:) hope xfit hq doesnt throw them out there. But feel okay if they do.
Wednesday for me. Do we know times??????
Oops I mean back squat... I wish I could do chins like that! With boone out their proof reading these posts I should be more careful. Lesson learned!
ReplyDeleteBack Squat #255 (6am class was crowded so moved on)
ReplyDeleteCompleted other stuff
Row: 1:42, 1:45, 1:42
I'm planning on crushing the WOD Wednesday