10 dislocates, 4 samsons w/ 10 second hold, 10 back extensions w/ GHD, 10 modified handstand push ups, 10 knees to chest, 10 sumo deadlift high pull w/ kettlebell, 5 rounds of 30 second squat hold 30 second rest.
3 x 6 minute rounds, 2 minute rest between each
Each round, 1 350m row
As many rounds of 10 push presses, 10 jumping squats, 10 overhead situps as possible in time remaining until break.
Push Press: 35/45 lbs
Over head situps: 10lb barbells
I went into this WOD with the intention of taking it easy, a kind of break, as I'm now doing 5-6 days consecutive crossfit. I've taken it easy a couple of days in a row now, though, and may have to reevaluate wether this is working. I'll give it at least another week to see if maybe I should take weds of thurs off. I don't wanna. Anyways, although I went light my trainer asked if I wanted to bump it up a little for the final round. I figured ya, it's not going to kill me to add 10lbs and leave a little more sweat behind than I would have. The weight was still relatively easy and I was able to power through them.
Tomorrow is a go hard or go home day (really they all should be, I have to figure out my strategy). It's benchmark Friday, and we'll be doing one of the girls. Crossfit has a bunch of workouts that are universal throughout all CF gyms, the heroes and the girls. They all have their own name i.e. Fran = 21-15-9 thrusters and pull ups, Helen = 400m run, 21 kettlebell swings 12 pull ups. These are the workouts where you can gauge how far you've come. You can compare yourself to other athletes (esp. Fran) or see how much time you've dropped from the last time you did the WOD. I like benchmark Fridays. All of the pain, sweat and laundry soap seems to make sense on benchmark Fridays.
Pump Up Song: Yes - LMFAO