"Pull/Swing/Jump"
10-9-8-7-6-5-4-3-2-1Pull Ups C2B
KB Swings 1.5/1 pood
Jumping Squats 45/35lbs
Pull Ups - Chest to Bar - chest must hit for it to count (anything below the clavicle)
KB Swings - ear must be visible from the side at the top of the swing
Jumping Squats - bar on back full extension through hips on the jump and hip crease below knee in squat
Post time to comments.
(last done on 7/7/09)
Is this a healthy substitute for CrossFit?
Does this remind anyone of anything?
Posts
7 comments:
I may have a suitable substitute "only for women" for the "shake-weight" but I am not sure if it will work for entire RX'd 6 minutes/day...
Good workout today. Used 1.5 pood and used the really high part of the pull up bar(which sucked with the 45 pound jumping squats).
9:37 as rx'd.
BIG day today...i didn't use a band!!! yay! first pull up workout with no band!! i did 15:02...not the best time, but i'm proud of myself for ditching the band :)
Ok-first time blogging...let's see if I get it right.
WOD was good today-felt endless at 8-7 but then up and over the hill to the finish.
12:10 (red and purple for pull ups)
Great job today Jackie-you motored through those pull ups!
See everyone next week!
OMG Bambi is Blogging! Congratualtions.
Great WOD's yesterday and today.
Hope everyone had a great Thanksgiving Weekend.
Jackie great job today, NO band on your pullups.
Hopefully I be there one day, down to a single.
Looking forward to next week
I couldn't make it in today so I did this at home. Subbed a 55 lb. dumbell for the KB and a pair of 25 lb. dumbells for the jump squat. Finished in 12:59. Pull-ups were a bit shady becuase I only have a wobbly freestanding piece of crap at home so I couldn't get C2B and couldn't kip. Better than nothing I suppose. See y'all next week.
Congrats on your first blog Bam!!
Congrats to Jax on her first Rx'd Pull up WOD!!
Well done Steve...way to get it done no matter where you're at - that's CrossFit!!
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