21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
« Monday 090706 | Main | Wednesday 090708 »
July 06, 2009
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a00d8341c5f8a53ef011570da0c40970c
Listed below are links to weblogs that reference Tuesday 090707:
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
![](<a href="http://www.crossfitrrg.com"><img border="0" alt="CrossFit RRG: We support our community's first line of defense." src="http://cdn.shopify.com/s/files/1/0029/6952/assets/content.widget.jpg?1245100766" /></a>){kind=link}
Doug's Monday WOD- total # of reps possible
-tabata squats (103 reps)
(8 rounds, 20s. on/10s off holding the squat at the bottom position)4 min total
30 second rest
-Shoulder Press-2 min.(20 reps)(I used 30's)
30 second rest
-Double Unders-2 min. (85 reps)
30 second rest
-sit-ups-2 min. (75 reps)
30 second rest
-Double Unders-2 min. (55 reps)
30 second rest
-Shoulder Press-2 min.(23 reps)(I used 25's)
30 second rest
Tabata squats - 82 reps)
(8 rounds, 20s. on/10s off holding the squat at the bottom position)4 min total
TOTAL REPS = 443
Total Time: 21 Minutes
Posted by: Doug | July 07, 2009 at 08:31 AM
5 Rounds
Max Rep Push-ups
15 Back Ext
20/11/9/9/8,GHD Back Ext
Posted by: Jerimiah | July 07, 2009 at 10:31 AM
I did my own handicap/sissy WOD.
50-40-30-20-10
Jumping Squats
GHD Sit ups
Parallette Push ups (with feet on box)
17:56
It has been a while since I have done GHD sit ups. And to say the least they sucked really bad. I had to do them mostly in sets of 10.
BTW Brandon I might try the Muscle Up WOD tomorrow so I'll let you know how it goes.
Posted by: Jason | July 07, 2009 at 10:26 PM
21-18-15-12-9-6-3
95# pound front squat
Abmat sit-ups
Posted by: Kymm | July 07, 2009 at 11:06 PM
CF Football
SWOD: Dead hang pullups max reps x 5 used green band 7/5/4/3/3
WOD: Lizzy 15/10/5
65# Hang Cleans, Ring Dips with black band
6:53
Posted by: Marlowe | July 08, 2009 at 08:59 AM
CF Football
SWOD Weighted pullups
3-3-3-3-3
35/52/70/80/90
WOD-"Lizzy"
10-15-5
185# Power Cleans(not hang cleans Marlow)
Ring Dips
6:26
Posted by: Brandon | July 08, 2009 at 09:06 AM
CF Football
SWOD Strict Pull Ups 3 x max reps
6/4/4/5/4-used blue band
Me and Marlowe actually did 5 x max reps, I should have looked at the site before we started sorry Marlowe.
WOD
Lizzie
Complete for time:
15, 10, 5
Power Clean 185 lbs
Ring Dips
11:15 used 80# for the cleans
Posted by: Robin | July 08, 2009 at 09:32 AM
Oops, sorry Brandon, power cleans and I used 75#, not 65#...must get more sleep, still in vacation mode at night.
Robin, I needed the practice on the pull-ups anyway.
Posted by: Marlowe | July 08, 2009 at 10:05 AM
Oh also Marlowe you put black band for your ring dips, but I thought you used the blue band. :)
Posted by: Robin | July 08, 2009 at 10:16 AM
uh huh, I used the blue band. Blonde moments...
Posted by: Marlowe | July 08, 2009 at 11:21 AM