Scaling for today's WOD from brandX This is a Big Dawg WOD. If you overestimate your abilities, fitness level or as we say work capacity, you can hurt yourself. It would be way better to walk away from this one feeling like you could go heavier and harder next time than to hurt yourself or worse end up in the hospital.
“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.“
Big Dawgs: As Rx’d
The Porch: Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 20 reps 30 Pull-ups Pack: Five rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 30 reps 30 Pull-ups Puppies: Four rounds for time of: Run 400 meters 1 pood Kettlebell swing, 20 reps 20 Beginner or assisted Pull-ups
Buttercups: Three rounds for time of: Run 400 meters 15-24# Kettlebell swing, 15 reps 15 Beginner or assisted Pull-ups Please do not sub Jumping pull ups.
Scaling for today's WOD from brandX
ReplyDeleteThis is a Big Dawg WOD. If you overestimate your abilities, fitness level or as we say work capacity, you can hurt yourself. It would be way better to walk away from this one feeling like you could go heavier and harder next time than to hurt yourself or worse end up in the hospital.
“The point of CF is to get better at life. Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.“
Big Dawgs:
As Rx’d
The Porch:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 20 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups
Please do not sub Jumping pull ups.
7am
ReplyDelete"the Porch"
Foxy 44:11 32kg
Peta 40:46 20kg/purple
"The porch"4 rounds
Matt 43:33 32
Demelza 37:56 24kg/blue+orange
4 Rounds 800m, 20KB, 20pullups
BenG 33:45 16kg/purple
Today's workout was worse than a 10km run. We had 4km of running interspersed with 6km worth of 'HEAVY SHIT!'
ReplyDeleteFiona 71:29 rxd
ReplyDelete5 rounds 400m run, 30kb 16kg,30pullups purple band
Shel 31:25