July 28, 2015
CrossFit Cape Cod WOD
A.
Back Squat
2-2-2-2-2
B.
AMRAP 10 Minutes
10 Overhead Walking Lunges Left Arm
10 Kettle Bell Swings
10 Overhead Walking Lunges Right Arm
RX 1.5/1
Advanced Training
On The Minute For 15 Minutes
Minute 1: 3-6 Muscle Ups
Minute 2: Strict Toes To Bar (Control Descent)
Minute 3: 10 HSPU (Strict If You Can Kip If You Have To)
Social Share
12 Comments
A) 145 HB B)5 plus 8. First round Rx. Then I decided I liked the back of my skull in tact and dropped to the 1/2 pood for lunges. Be safe afternoon wodders. Air quality is gonna be bad!
A: 385 x 2 (all 5 sets)
B: 4 rounds + 10 LH + 4 KB RX
A) 185 x2 190 x 1
B) Around 4ish I couldn’t count RX
That was a challenge
A. 95#
B. 5, 26# KB
A) 185#
B) 5 + 15 Rx
That was a hot one!
Killed it:)
Thanks Erin! I didn’t do any extra kettlebell swings though! 😉
a)295 b) 6 rounds plus 4 RX
A. 355# x2
B. 6 + 9 rx
C. Done. Slow toes to bar burn bad!!!
175#
5 + 4 RX ouch!
Did a version of AT.
I meant 4 rounds!
365# x2
5 rnds Rx