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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Monday 16 May 2011

Posted by The Coach on May 15th, 2011

-UNLOAD WEEK-
WOD

“Rowing Ladder”
1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on, 20 sec off
1 min on, 10 sec off
then go back up the ladder until you finish with:
1 min on, 50 sec off
1 min on

Post total distance to comments

Jane

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9 Responses to “Monday 16 May 2011”

  1. Mary-Anne said

    what a spectacular athlete. I miss u jane x

  2. Peter F said

    3133 metres

    Good work and laughs from the morning crew

  3. Pete Yeates said

    3239m – nice fun session.

  4. The Cell said

    Warm up:
    5min row
    Mobility drills
    2 rounds of:
    17.5kg DB weighted pullups. 3 reps
    HSPU (hands on 25kg plates), 3 reps
    L-sit pull ups, 3 reps
    Headstand press, 3 reps (1 x abmat)
    Glute ham raises, 6 reps
    Pistols, 6 reps per leg
    Bulgarian dips, 6 reps
    Slow T2B, 6 reps

    Then:
    Sntach
    3-3-3-3
    60-62.5-65-60kg

    Deadlift
    4 x 5 @ 150kg

    Then:
    5 RFT of:
    45kg thruster, 15 reps
    Bar facing burpees, 15 reps
    TIME = 13.04min
    This sucked! But loved it! 🙂
    1st set unbroken thrusters, subsequent sets 8 reps and 7 reps

    SS

  5. Jane said

    thanks Mary-Anne – I miss you guys too!

    Although have to say that Crossfit Essex have made me very welcome – a great bunch of people 🙂

    Will be back 5.30am Tues 31 May

  6. Laila said

    AM training:

    w/up – 1000m row

    Pistol practice
    Gym based obstacle course with heights

    OHS
    5 reps @ 20/30/35/40
    3 reps @ 45
    2 reps @ 50
    1 rep @ 52 (PB)
    3 reps @ 40

    SOTS press practice

    PM Training:

    1 mile 17.5kg Bulgarian sand bag carry = 11:11 min
    (easy pace)

    Mobility

    Ring Holds Tabata (first four sets unbroken, then 5th – 8th set broken at 12-15 sec mark)

    Hand stand holds 1 min, 3 reps

    Hand Stand p/up, 3 reps
    Head Stand p/up from 1 x abmat, 3 reps

    mobility

  7. Daniel said

    Rowing Ladder 3313 metres

  8. graeme said

    Rowing Ladder 2960 metres

  9. Jane said

    forgot to post my WOD for the day – did this at my old gym in Potters Bar with some very strange looks from the other people there 🙂

    3 rounds of
    500m row – yuck
    21 x 16kg russian swings
    15 x situps
    9 x push ups

    11mins 45secs

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