Monday, September 20th, 2010 - Ground 2 Overhead, Pushups, Double Unders

Back Squat 5-5-5 at 50%-60%-70% of 1RM

135lbs, 165lbs, 195lbs

5 rounds for time: 7:22 (95lbs - not rx'd)

5 Floor to overhead 135LBS – Clean/Push Jerk

10 Hand release pushups

15 Double-unders

One of the few times that I chose not to go Rx'd.  Bad choices over the weekend and it's a deloading week anyway.  I did beat everyone but Bad B.O.B who went Rx'd.  So at least I scaled correctly.

For a deloading week, the back squats felt heavy.

WOD 2:

Then Whalen the Iron man talked me into doing a Crossfit Endurance WOD.

Row Ladder

Row 1 min, rest 1 minute

Row 1 min, rest 50 seconds

Row 1 min, rest 40 seconds

Row 1 min, rest 30 seconds

Row 1 min, rest 20 seconds

Row 1 min, rest 10 seconds

Row 1 min, rest 20 seconds

Row 1 min, rest 30 seconds

Row 1 min, rest 40 seconds

Row 1 min, rest 50 seconds

Row 1 min, rest 1 minute

 

Finished with 2955 meters.