Tag Archives: squats

WOD 20140411

Murph (WIth bike)

Biking 5 Km (MTB, terrain) ~ 20 min
100 Pull-ups
200 Push-ups
300 Squats 
(42 minutes)
Biking 5 Km (MTB, Terrain) ~ 20 min
1 h 20 min.

I’m pretty sure I should’ve scaled this one, but I’m not sure. It really depends on the purpose of the WOD. This way done it was a LONG run and not much high pulse rate at all. The biggest struggle was with push-ups. Most likely I’ll need more upper body strength, as always…
But the sauna after this made my day 😀

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WOD 20140117

WOD 20140117

CrossFit Endurance (03 jan 2014)
STRENGTH:
DE: Deadlift 12 x 1 @ 75% 1RM (105 Kg) on :45s

Recover 5:00 – 10:00

3 Rounds For Time:
Run 800m
15 – Pull Ups
40 – Push Ups
50 – Squats
31:14

WOD 20140106

Weightlifting / Starting Strength

Warm-Up

500 m Row

3 Times the following:

15 Squats

15 Diamond Push-ups

15 Knee Hugs

15 Back Extension

15 Front Rolling Bridge

15 Back Rolling Bridge

Workout

Squat 3 x 5

Shoulder Press 3 x 5

Deadlift 1 x 5

Chin-Ups 3 x 5