Medium day again for Wednesday which is getting better and the 50 swings, although still disconcerting, are getting done. 8 minutes worth this time. We also added an extra ladder, so we are at 4.
C&P left 1
C&P right 1
Pull Up 1
C&P left 2
C&P right 2
Pull Up 2
C&P left 3
C&P right 3
Pull Up 3
The pullups have gone from 5 to the Rx number simply because I am doing strict to the chest pull ups not the beat-n-cheat kind.
Rest 1-2 min repeat another 3x for a total of 4 ladders.
50 swings with 20 seconds rest between sets for a total of 8 minutes.
Thursday I decided to take as rest day, I had to be at coaching early and since I know on Friday I will be home early with plenty of time before my 6pm coaching gig it made sense to take Thursday off and use Friday as my variety day.
Variety this time is a bench day for me but I think this time I will work a light (225lb) bench into the following WOD:
For time:
- 20 Bench chest extension (70lb KB)
- 30 bench press (205lb)
- 40 Abmat sit-ups
- 50 squats
- 20 bench press (255lb)
- 50 squats
- 40 Abmat sit-ups
- 30 bench press (205lb)
- 20 Bench chest extension (70lb KB)
Some people may say that the laying chest extension is actually a lat exercise and to a degree they are correct, the lats and pecs are involved with the movement which qualifies it for Crossfit almost perfectly.