Back SquatSpend 25-30min on performing 6 sets of 5rm
Then
1 x KB Swing & 1 x Burpee the first minute...
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:
Post total number of rounds able to complete
Did Fran first: 5:01 as RXD
ReplyDeleteThen todays wod shortly after, was a great wod really enjoyed the mental part of it and the strategy side.
8 Rounds as RXD
would like to give it another go when i'm not about to vomit
I under estimated this one.
ReplyDeleteNever done back squats. 60, 70, 70, 80, 85, 90. Thanks to Russ for the help there.
I ended up with 9 rounds and a bit I think ?
Off to work now. Sigh.
http://www.facebook.com/photo.php?pid=8034739&l=7823558632&id=574450362
ReplyDelete8 full rounds.. This one was a lot of fun. Def got tricky after round 5... Great work everyone
ReplyDelete8 full rounds, and 2 burpees off 9 rounds.
ReplyDeleteRounds 1,2,3,& 4, oh yeah easy, and then in true CrossFit style, BAM!, rounds 5,6,7 & 8 hit pretty hard.
Used a 20kg KB instead of the As R'xd 16kg......
Awesome work guys!!
ReplyDeleteBrisbane are in for a treat having the elite crossfit penrith competing at there box! :D
Back Squats - 6 sets of 5rm @ 35kg
ReplyDeleteThanks for the assistance Glenn!
8 full rounds as R'xd
Congrats to Todd(Burpee King) for completing 11 full rounds!
Back squats
ReplyDelete50,5060,60.70,80.
11 full rounds, 12 kettle bell swings @ only 4 burpees.
Whats up V queen.........