Crossfit WOD:
10 Rounds for time:
3 Weighted Pullups, 45lbs
5 Strict Pullups
7 Kipping Pullups
For weighted pullups, placed a 45 lb dumbbell in your ankles, drop it to continue strict pullups, and then into kipping. Coming off the bar constitutes the end of a set.
Mountain Athlete WOD:
Sports Specific Training
2 comments:
Did the MA WOD though the CF WOD looks fun. Hiked with the pack on for 52:40.11. Did a new course with shorter uphill segments but more of them so it was more of an interval hill workout.
As I was putting the pack into the car, I noticed a small abrasion through the fabric. Damn. So much for the protective outer bag when dragging. Fortunately it was only through a zipper guard flap and not part of the bag itself.
I ran about 5 miles, part trail, part road in 40 minutes with Scott. Took a little break then attempted the CF WOD. I say attempted bc I only did 6 rounds. 1st round I attempted with the 45 lb DB but that didn't go well at all. The DB's here are too odd shaped to fit in between my feet. Bummer. So I did the 5 strict and 7 kipping for 6 rounds. Had to quit after 17 some minutes b/c I was tanked.
Then proceeded to work on hand-balancing stuff. I for the 1st time successfully held a handstand and it felt right! haha, didn't last long but it's a start!
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