CrossFit WOD for 7/10/2013

Join the discussion 4 Comments

• Crimlaw says:

  July 9, 2013 at 10:02 pm

  Scaling:

  Platinum: As written above. If you have never done GHD Situps in a WOD before, this is not the day to start. Work on GHD’s before the group warmup and use Sundays to work on GHD’s before you do them in a WOD. They are potent and not to be under estimated. Ask a coach if you should do full range of motion or only to parallel.

  Steel:
  75 Double unders or triple single unders
  35 Handstand push-ups
  40 Situps
  25 Shoulder to Overhead (115/75)

  Brass
  50 Double unders or triple single unders
  15 Handstand push-ups or 40 Hand release push ups
  30 Situps
  25 Shoulder to Overhead (95/65)

  Bronze
  35 Double unders or triple single unders
  30 Hand release push ups
  25 Situps
  15 Shoulder to Overhead (75/55)

• Jake says:

  July 10, 2013 at 8:30 am

  Did Steel but just realized I did 30 Shoulder to Overheads on accident – 14:55

  Great back and forth pace with Joe D (savior/baller) this morning! Thanks for pushing me through. Enjoyed the shoulder mobility as well.

• JoeD says:

  July 10, 2013 at 8:51 am

  Did Steel:
  75 Double unders
  35 Handstand push-ups
  40 GHD Situps
  30 Shoulder to Overhead (115/75)

  Like Jake, I also did 30 Shoulder to Overhead (instead of 25). We also both did GHD sit-ups instead of regular sit-ups.

  Enjoyed the head to head competition with Jake this morning – He edged me out at the endby 7 seconds: 15:02

  Nonetheless, it was a big day for Joe D since I did all 75 double unders. It wasn’t pretty, but I got it done!

• TheDude says:

  July 11, 2013 at 6:46 pm

  Steel in 15:51 I think.

  Had a rough day with double unders too, but I pushed through it and did all 75. Felt pretty good.