Final WOD for the Women at the 2009 CrossFit Games
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
8 comments:
yesterday
305 ME
Clean and jerk
120 x5 x3
120 x3 x3
10 Minute AMRAP
20 Sledge Hammer Swings
5 Chest to bar pull ups
25 double unders
6 rounds +sledge + pull ups
3 rds
400m run
21 kb swings (2 pood)
12 HSPU
1 rope ascent
12:34
Sorry - this was not anonymous
3 rds
400m run
21 kb swings (2 pood)
12 HSPU
1 rope ascent
12:34
Warm up-
jump rope 3 min., 75# power snatch (2x5), kb swings (2x5), shoulder openersx10, 50 meter sprint x2
WOD
8:29
HSPU to abmat
rest 7 minutes
pull ups-30 (no thumbs)
rest one minute
spull up-16 (thumb hook)
rest one minute
pull ups-16 (no thumbs)
Grip shot from WOD but still decent, butterfly getting better.
rest 6 minutes
5 sets, 3 HSPU full ROM
3 rounds
400 m run
21 KB swing (1 pood)
12 HSPU (first 18 without abmat)
11:25
3 rds
400m run
21 kb swings (1.5 pood)
12 HSPU (Rx)
15:00 time limit (DNF) on third round after run and 12 kb swings
Scaled as follows
400m run
21 kb swings 1.5 pood
6 pikes off the high box
completed 1 HSPU the first round, then scaled down
12:04
GHD practice 2x5
some dead hang pull-ups
400
21(1.5)
12 HSPU
3rds
11:37 RX
not my best effort. did not push. not feeling it today.
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