Wednesday, September 18, 2013
Tuesday, September 17, 2013 at 11:31AM GO RUCK NASTY IS THIS WEEKEND! Reminder again for Nasty Bus. If you still haven't emailed Alex to reserve your spot, please do so as soon as you can at Alex@balancegym.com. He will need your name, email, and cell phone number. The bus is leaving from CrossFit Balance at Thomas Circle 7am Saturday.
WOD for Wednesday:
1.) In 10 minutes to complete the following:
10 Turkish Get-ups (Alternate arms per set- aim is unbroken, soo choose weight accordingly)
10 Burpees (Unbroken)
-Rest 10 minutes-
2.) In 10 minutes complete the following:
5 Power Snatches (95/65lbs)- scale to maintain unbroken Touch and Go sets
15 Double-unders (Unbroken)
20 Ab Mat Sit-ups
*goal is consistent time with each round
-Rest 10 minutes-
3.) Complete the following AMRAPs of the following:
1 minute- Double-unders
2 minutes-Wall Ball (10/9ft target with 20/14lbs)
2 minutes-Row for Meters
2 minutes- Wall Ball
2 minutes- Row for Meters
1 minute- Double-unders
*The key is consistency with reps. If you pace correctly, you should have close numbers with your reps in sets aka. similar number of double unders to double under sets, wall balls compared to wall balls, and row to row.
Post (1) and (2) and (3) to comments.
Reader Comments (8)
Danielle, Nicky, and Allison- thank you so much for always learning more, and then sprinkling your knowledge on to the rest of us! It was a cool set up today to train in a different capacity.
1) 2 rounds with 20#
2) 6 rounds + 14 sit-ups, rx/30 DU
3) DU 66/69, Wall Ball 31/32 w 16# to 10 foot, row 375/389
I'm not quite sure what just happened, but I liked it and second Emily's sentiments
1) 4 rounds + 6 get ups 10#
2) 5+ 15 sit-ups (pure mental battle with snatches)
3) DU 6/7 WB 16/17 Row 341/370
I struggled this round...but I struggled consistently!
1) 3 rds +10 Turks @25#
2) 6rds + 3 snatch (95# & 30 unbroken DUs)
3)
2min DUs- 160
2min Row- 360
2min WB- 40
2min Row- 392
2min WB - 50
2min DUs- 143
1) TGU's / 3 rounds @ 10 lbs.
2) Substituted overhead press / 65 max | Struggled on DU's
3) DU 15/20 | WB 25/25 @ 14 | Row 401/367
Struggled on form/technique. Lot's to learn!
1. 4 rds + 1 TGU @ 12.5#
2. 6 rds + 1 ab-mat sit up, snatches @ 55#
3. DU 100/89 | WB 40/37 | Row 382/363
Really enjoyed the mix of work/movements!
3. ) DU1 - 130 (82 unbroken PR sorry no CONSISTENCY on this one Alex& Alex)
WB1 - 32
Row1 - 260
WB2 - 32
Row 2 - 280
DU - 72
1. 2rds + 8 TGUs @20#
2. 5rds Rx.
3. Not sure about individual breakdowns, but 940 total reps/meters. Something like 70DUs + 25WBs + 375m + 25WBs + 375m + 65DUs. Yeah, something like that.
Did the workout: slow but consistent
Was fun
Nothing to brag about though