Later this afternoon at work, I'm gonna try a wod that JC posted a few days ago:
7 Rounds for time:
7 Overhead Squats @ 95 lbs.
14 Kettlebell Swings @ 1.5 pood or 55 lbs.
21 Double Unders
For double unders I'm going to substitute jump tucks, the prescribed substitution for double unders according to the CF mainsite, or 42 single unders. Jump tucks are basically tucking knees to chest in a jumping motion. JC's time was 16:07. I'm aiming for anything under 18 minutes, expecting somewhere between 18-19 though.
When I get home tonight I'm going to do another wod. Yesterday was a rest day for me so I'm back on the Day 1 rotation -- deadlifts/squats combination -- of the Crossfit minimalist program.
The following is what I was thinking about doing for the deadlift/squat combo. Let me know what you think.
21 deadlifts @ 205 lbs.
50 squats
Run 300 yards
15 deadlifts @ 205 lbs.
50 squats
Run 300 yards
9 deadlifts @ 205 lbs.
50 squats
Run 300 yards
Sounds like a good dl/squat combo
ReplyDeleteI'm off today. Did some heavy deadlift work yesterday. Will probably try to go back to CF Huntsville tomorrow cause the gym at the Huntsville Army base sucks.
what's the monthly rate at huntsville?
ReplyDeleteI think 160-200 depending on how often you want to go in
ReplyDeleteChen, r u gonna try this wod again?
ReplyDelete