The weekend went great with lots of people showing up to Crossfit Charlotte and killing the workouts. Today was a break for me for most of the day, did not train til 5pm so had time to kill. Slept mostly then got up and read some articles and studied for the Level One this weekend. Well anywho onto the new WODs for this fun Single Awareness Day.
Strength:
A.) Back Squat-10x2 with 75 seconds rest in between sets.
B.) Dips- 5x5, 120 seconds rest between sets
C.) then max reps with 50% of max 5rm
D.) OPT test from Saturday
5 Muscle Ups
10 HSPU
15 C&J 155#
25 Wallballs 20#/10'
30 Burpee Pullups
35 Calories on Rower
results:
a.)225# with purple bands
b.)16kg,20kg,25kg,30kg,35kg
c.) 12 @ 18kg
d.) 9:31 RXd
The squats felt heavy today but what can I say have not gone too heavy with them in a while with my hip hurting. The dips were something else since really just started focusing on them a lot. Hoping that they help with all the pressing coming up. The OPT test was horrible. Made it through the first 4 movements in less than 5 minutes then the burpee pullups slowed me down a little bit, but the row just made me stop entirely. I was pulling so hard in the beginning that in 29 seconds I had already pulled 12 calories, so I slowed the pace down and made it take a little longer. All in all a great day, now off to rest up for tomorrow. Keeping it simple with a run and prowler push.
Train Hard and Chase Lions.
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