Tuesday, February 3, 2014
Extra Class Work:
4 Rounds:
25 UB WB (30/20 to target, not wall)
15 BJ 24" (guys and girls)
5 UB MU
Rest 2mins
*Each round is max effort, no Rest time between stations. At the end calculate every failed UB set and complete 5 Ring Dips per fail. (Min 20- Max 40).
** DO NOT DO THIS IF YOU CANNOT GIVE MAX EFFORT** or perform a double day with mobility before and after!
Done after class
ReplyDeleteDid not time any rounds (I think the first 1 was like just under 3 min)
Round 1: WB UB, slow box jumps with step downs, 5 UB MU
Round 2: WB 15 and 10, slow box jumps with a break due to total hyperventilation, 5 UB MU
Round 3: WB UB, missed foot on 3rd box jump-small break then finished, 5 UB MU
Round 4: WB bad 8-7-5-5, box jumps ok, 5 UB MU
The box jumps after the WB were really hard-ive never missed one before
I did not read the blog, just what was written on the board so did not know about the dips. I owe you 20
I did 3 rounds.
ReplyDeleteWB unbroken each time
BJ were much more difficult than anticipated.
3 UB MU each set.
I did this separate from class. Box jumps were very slow and then I probably rested too much before MUs. So I did a lot of ring dips.
ReplyDeleteFirst 3 sets of MUs were UB, then my first MU in the final round was the worst attempted MU in the history of Crossfit. So I added more dips.