R5D35/37 – Medium Day / Rest Day/ More Variety

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.

chest_musclesVariety 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.

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