Wednesday 22 February 2012

CrossFit Hertford Workout of the Day 23/02/12

Complete for time:

500m Row (Buy in)

5 rounds of
5 Power cleans 60kg
10 Burpees over bar

500m Row (Cash out)

If your doing the open then replace burpees with just a jump over the bar if you wish to.

Open News:

7 minutes AMRAP of Burpees!  Good luck with that one and I like the fact that they are being strict with the arm extension.

3 comments:

  1. 7am Class

    Max rep pull ups x 3 - 10, 6, 6 - with the purple band, need to work on pull up strength.....too much kipping not enough strict!

    WOD

    Well Paul and I were given a bit of punishment over and above the posted WOD...thanks Rob!!!!

    5 Rounds for time of:

    500m row
    5 x Power Cleans 50kg
    10 x Burpees over bar
    500m row

    32:19

    So that was x5 the amount rowing....5000m! Anyway still enjoyed it but that amount of rowing has effected the time somewhat :)

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  2. I read that as 500m row buy-in, then 5 x WOD, and then 500m row cash-out. So 1000m row in total?. Either you guys got shafted or this was a treat :-)
    Either way - glad it was my rest day.

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  3. Not sure treat is the right description but it can only make me fitter & stronger....thats what i'm telling myself anyway!

    ReplyDelete