Workout of the Day - Monday, January 11
Chris SinagogaWarmup
3 rounds
Hollow rock
Squat
Handstand
Pull-up
Double under
Push-up (reverse grip)
WOD
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time/thoughts to comments.
Shannon was back in action today at the 6:30 session with Elle.
Reader Comments (4)
subbed 45-lb. sdhp unless otherwise noted
scaled = no sumos at the end
Murley 12:02 as rx'd (Saturday)
Shakes 18:08 as rx'd
Tim 14:40 (16k swings) - scaled
Murley 9:29 (3 rounds, 50 sdhp, 25 ghd, 25 hip extensions)
JZ 9:45 as rx'd
Robert 13:47 (12k swings)
Mrs. Kroll 11:00 (8k) - scaled
Hannah 15:18 (15)
Faust 15:06 as rx'd
Mrs. Carey 16:58 (12k)
Mama V 15:22 (8k)
Vince 17:30 (squats) - scaled
Kroll 13:33 (15)
Sabal 12:59 as rx'd
Mr. Carey 20:03 as rx'd
"The Z" 19:05 as rx'd
Elle 16:03 (15) - scaled
Shannon 14:20 - scaled
Mrs. Pip 15:49 (15) - scaled
EP 18:50 (15) - scaled
I could not stand up after that one. Took like five minutes for my legs to work again.
That's a lot of SDHPs. I did main site 160107:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups
Use the same load for the jerks that you used for the cleans on 160105 WOD.
As rx'd, 18:04. 210# for jerks.
Nice example of how CrossFit pushes you. If we could have picked our own weight for jerks, there is no way I would have gone with 210. But in the end it was doable - just required pacing. Got the first 6 unbroken, which actually beats my 5-rep PR. Probably could have gotten 7 or 8...but again, pacing. Had 3 or 4 jerks with questionable lockout. Broke pullups 20-15-10 / 15-12-9 / 15-6-6.
For Smolov, I'm currently in the 2-week Switching Cycle, so before the metcon, I did:
Squat Negative 375×1
Amazingly, that's all it calls for today.
SHANNON!