Did modified version of main Crossfit WOD: “Filthy Fifties”
I could not do box jumps, heavy dumbbell swings, burpees, jump rope, or aggressive back extensions because my thigh is still to tender from injury a few days ago. It is okay doing squats. So I subbed squats in several places.
I did
50 squats
50 assisted pull-ups
50 dumbell swings (25lbs.)
50 walking lunges
50 knees to elbows
50 push press 45lbs.
30 back extensions
50 thrusters w/30lb. barbell
50 push-ups
50 more squats
50 back squats w/45lbs.
Also did 400m run on treadmill
And 4 minutes on elliptical and 4 minutes on stationary bike
Stretch, 15 squats and 1/4 mile on treadmill for warmup.
Rounds in 20 minutes of:
5 pushups
10 situps
15 squats
11 rounds + 5 pushups and 5 situps
All of this at 6000+ feet… there is not enough O2 in Colorado!!
Doc Chad
“Bear complex”
as Rx’d , 3 min. rest between rounds.
1st rnd. @ 95 lbs.
2nd rnd. @ 105 lbs.
3rd rnd. @ 115 lbs.
4th rnd. @ 125 lbs.
5th rnd. @ 135 lbs.
52/m/190
Did CFWUx3
Did modified version of main Crossfit WOD: “Filthy Fifties”
I could not do box jumps, heavy dumbbell swings, burpees, jump rope, or aggressive back extensions because my thigh is still to tender from injury a few days ago. It is okay doing squats. So I subbed squats in several places.
I did
50 squats
50 assisted pull-ups
50 dumbell swings (25lbs.)
50 walking lunges
50 knees to elbows
50 push press 45lbs.
30 back extensions
50 thrusters w/30lb. barbell
50 push-ups
50 more squats
50 back squats w/45lbs.
Also did 400m run on treadmill
And 4 minutes on elliptical and 4 minutes on stationary bike