warm up
250m row for time
then in the same amount of time: row for calories
tabata mash up
-sitting 'sit n reach' stretch hold
-squat sits (aka third world squat)
focus
deadlift
work
find heaviest deadlift in 10mins
max abmat sit ups in 5mins
2min rest
75% of heaviest deadlift load for max reps in 2mins
5min rest
re-attempt heaviest deadlift load: limit 3 attempts within 5mins
max abmat sit ups in 10mins
post heaviest load, total sit ups and either success/fail on re-attempt
Todays wod looks very tough. I am giving my back a break with dls today.
ReplyDeleteDid Brob's Challenge #10
"Mad Cindy" - (our version)
15min amrap of
5 ring pull ups w/24kg
10 wallball situps (sit up and then throw the ball up against the wall.)
15 back squats w/BW.
bou 6 rds + 3 pu's
flo 5 rds w/50kg
uli. 4rds with 60kg
reid. 5 + 3 pu's
butcher. 4rds
rob. 5 rds + pull ups and wallball sit ups
Would love to use a cfjax wod in 2 weeks for the challenge! any ideas?
vid to be posted shortly
Rapids Crew ~
ReplyDeleteBritt (6-0/155bwt) ~
295#(PR)
96reps in 5min
18reps @ 220#
1st try = Sccess...300#(PR) 2nd attempt
197 reps in 10min
ABmat Total = 293
tb (5-10/188bwt) ~
375#(PR)
106reps in 5min
10reps @ 285#
3rd attempt with 10sec left = Success
199reps in 10min
ABmat Total = 305
Syd (5-8/185) ~
415#
93reps in 5min
16reps @ 310#
1st attempt = Success
152reps in 10min
ABmat Total = 245
Interesting... Raw spot on all participants from abmat sit ups...Showering will be great!