Crossfit Main WOD:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
CF Football SWOD:
Amateur
Squat 3x5 (add 5 lbs)
Bench Press 3x5 (add 5 lbs
DWOD:
Off-Season
Perform for time:
10,9,8,7,6,5,4,3,2,1
Overhead Squat 135 lbs
Handstand Push Ups
Amateur
Squat 3x5 (add 5 lbs)
Bench Press 3x5 (add 5 lbs
DWOD:
Off-Season
Perform for time:
10,9,8,7,6,5,4,3,2,1
Overhead Squat 135 lbs
Handstand Push Ups
3 comments:
Alan, go ahead and edit the main posting to include your workout
IE:
Crossfit Main WOD:
(list WOD)
Crossfit Football WOD
(List WOD)
Paul, you can do the same if you do a different WOD at your box.
Okay sounds good Robbie.
My results:
SWOD
Squat 135, 185, 205 worked form. gotta start the build up again for strength.
Bench 135, 185, 205 felt great.
DWOD for time:
Total time 18:00
Killer on the wrists! Scaled to 95 lbs for 1st set then had terrible time so scaled to 65 lbs for overhead squats.
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