Wednesday 110817

Ricky Frausto Filed Under:

WOD
AMRAP in 6 minutes of:
5 Burpee Broad Jumps
20 Air Squats

Post rounds completed to comments/Logwod.

Tessa and Adam

14 Responses to "Wednesday 110817"

1. Shelley Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313585543560#c4234874811143769388'> August 17, 2011 at 7:52 AM
2. 6 rounds plus 1 AS: I never went super fast, but I was able to maintain same pace for the workout without having to pause/rest.
   
   Fun/different warmup:
   Backward singles: got 18 in a row (this reminded me of how I felt when learning to do DU's) and 10 single leg backwards in a row each leg.
   
   After class, I did sets of T2B and used the top bar of the pullup cage as my target in later sets to hopefully make these easier in a WOD when you don't have to go as high. I also did K2E's and put chalk on my knees and checked myself in the mirror to see if I was hitting my elbows. I did hit elbows, but I also had chalk marks 1-2" above.
   
   Great work 6 a.m.!!
3. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313587108207#c4977364843783073846'> August 17, 2011 at 8:18 AM
4. awesome idea with the chalk on the knees Shelley! you inspire me :)
5. Mark Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313591584169#c248992240562159661'> August 17, 2011 at 9:33 AM
6. Good technique and mobility work this morning before the quick metcon. My legs we just shot today and I couldn't rep out any of the sets of 20. Finished only 4 rounds and 11 squats.
7. Unknown Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313592351223#c6665555568562857207'> August 17, 2011 at 9:45 AM
8. The squats were suprisingly hard today. I had a lot of lactic acid buildup going on! Got 6 rds even. I just tried to keep up with Tessa!
9. Kristina Nash Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313600633623#c8509996168372394729'> August 17, 2011 at 12:03 PM
10. 5 rounds exactly.
    
    I felt the burn in the legs for sure during the air squats. Kept moving the whole time. I have a tendency to go to hard at the beginning and burn out along the way. Gotta be smart about it!
    
    Tomorrow rest day, aka T2B, K2E, and kipping pull-up day! Probably some double unders and push-ups for good measure too!
11. tina Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313605580597#c8273366143692241094'> August 17, 2011 at 1:26 PM
12. 5 rounds
    
    triceps are my weakest link apparently..still hurting!
    5 squats short of 6..darn!
13. Steve Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313625423047#c5018795081887243474'> August 17, 2011 at 6:57 PM
14. 6 rounds. Good warm-up at 5:30 today.
15. JennG Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313629963824#c7299321893239821083'> August 17, 2011 at 8:12 PM
16. 4 rounds + 4 1/2 burpees
17. Danny Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313633482409#c4911563954326758815'> August 17, 2011 at 9:11 PM
18. 6 rounds + 10 air squats
    
    Definitely was feeling the last couple of days when doing the air squats.
19. BC Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313636466133#c6205958127421370339'> August 17, 2011 at 10:01 PM
20. 5 rounds even
21. Tovar Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313641420936#c894684737002547523'> August 17, 2011 at 11:23 PM
22. 7 rds + 5 burps + 4 sq
    
    Nice and short but tough! Made sure I jumped the length of a mat the long ways for each burpee broad jump thanks to coach Joe. Squats were slow and steady. My legs are completely smoked after the past 3 days!
    
    Forgot to post yesterday......
    Used 205 for my 3x5 on bench. Felt like that was a good choice of weight for me.
    Used 30lb, 40lb, and 50lb dumbells for my 3 supersets of the single leg bent over row movement. Did all 4 of the runs which were brutal.
23. BigD Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313642402702#c5587862721585369250'> August 17, 2011 at 11:40 PM
24. 5 rounds, 5 burpees, and 2 air squats.
25. Stacie Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313677997620#c2814870544629510614'> August 18, 2011 at 9:33 AM
26. 6 rds + 5 burpee broad jumps + 8 air squats
27. Hira Says: http://crossfitomaha.blogspot.com/2011/08/wednesday-110817.html?showComment=1313700727280#c4925116211185766145'> August 18, 2011 at 3:52 PM
28. Did this at home yesterday: 4rds Rx.
    Warm up: 1 mile run