Thursday, January 13, 2011

WOD Friday 14 January 2011



5/3/1Press
 A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



 Conditioning From CrossFit.com
5 Rounds for time:
20 GHD sit ups
5 Push jerk


Post time and weight for push jerk to the comments.
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2 comments:

  1. AnonymousJanuary 14, 2011 at 8:02 AM

    I did this WOD but for pregnant woman.
    On the crossfit Mom site they substitute GHD with knees to elbows. So I did:

    5x
    10 knees to elbows
    5 push (split) jerk @ 75lbs.

    My time was 9:25. Not to shabby, I think. Nothing compares to my pre-pregnancy time, but pretty good for bring in my 17th week.

    I was feeling pretty out of sorts this morning, so I ma glade I even made it to the gym.

    ReplyDelete
  2. UnknownJanuary 14, 2011 at 6:56 PM

    7:24 at 175 pounds. Not too bad

    For press, I got to 140x3. Sliding backwards in my press for some reason. Not too sure why but I'm not too happy about it

    ReplyDelete

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