20090712

Monday the 13th of July, 2009


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.

8 comments:

2fit2cross said...

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

Anonymous said...

3 rds
400m run
21 kb swings (2 pood)
12 HSPU
1 rope ascent

12:34

Adam said...

Sorry - this was not anonymous

3 rds
400m run
21 kb swings (2 pood)
12 HSPU
1 rope ascent

12:34

DM said...

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

Wesley said...

3 rounds

400 m run
21 KB swing (1 pood)
12 HSPU (first 18 without abmat)

11:25

Jason said...

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

Slim Biscayne said...

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

PANOS said...

400
21(1.5)
12 HSPU
3rds

11:37 RX

not my best effort. did not push. not feeling it today.