So we had another wonderful week of a bunch of Benchmark WODs. I think they’re trying to kill us. After this week my body is sore! Tore up from the floor up if you will. Below was our wonderful week of CrossFit.
WOD: Monday, April 22 “Elizabeth”
21-15-9 reps for time:
- Squat Cleans (135#/95#)
- Ring Dips
Time: 20:16 Sadly, still struggling on my ring dips. I need a band to help stabilize them so I can do them correctly. Maybe one of these days I’ll get it
WOD: Tuesday, April 23 (1/18/2013 wod)
3:00 Plank 25/45
- 10 HR Push Ups
- 15 Box Jump Overs
- 20 Sit Ups
Reps: 335 rx Last time we did this I got 296, but this time he allowed step overs on the box this time so not sure if that was the difference or if I did better.
- Bottom Up Squats: warmed up with 95 lbs. 115lbs 2 sets of 5, 125 lbs x 5, 125 x 4, 125 x 3
- Hip Bridges: 115lbs x8, 125lbs x 8 x 2
- Glute/Ham Raises: Bodyweight
WOD: Wednesday, April 24 “Fight Gone Bad”
3 rounds, running clock,, rotate each minute:
- Wall ball 14/20
- Sumo deadlift high pull 55/75
- Box jump, 20′ box
- Push press 55/75
- Row (count calories)
Reps: 202 rx My best on this wod is 222, which was the first time I did it.. and haven’t been able to get close to that again. Must be mental.
WOD: Thursday, April 25 (1/16/2013 wod)
15:00 AMRAP :
- 5 Deadlifts Body Weight
- 10 Toe To Bar
- 15 Ring Dips
- 20 Split Jumps
Reps: 167 Again those damn ring dips kill me everytime and also can’t link my toe to bar. But I did to 12 reps better than the last time we did this wod so I guess that’s improvement!
- Bench – warmup to 130, 115 lbs 5 sets of 3
- HSPU – 3 x 10
- DB Shoulder Press – 30 lbs 3 x 6
- DB Raises – 15 lbs front, side, bent-over 5x5x5
WOD: Friday, April 26 “Helen”
3 Rounds for time
- 400m Run
- 21 KB Swings 16kg/24kg
- 12 Pull ups
Time: 18:41 Sucked it up hardcore on this one. :( It was like 7 minutes slower than my best time. Don’t know what my deal was, but it wasn’t pretty!
1 rep max on the Deadlift: 285 lbs. Finally set a new pr! I have been stuck at 265 for like the last year and it has been pissing me off. Feels great to finally break that! And my husband kicked ass and set a new pr at 600lbs. I know I married a stud. Lol. Welp.. week of hell 2 is over.. one week left. Now time to go for a nice easy hike! Later.