As many rounds as possible in 10 minutes of:
275lb Deadlift 5 Reps
Sternum Pullpups 5 Reps
Chest Slap Pushups 5 Reps
Try some contrast therapy it can work wonders. It is still worth doing if you only have a shower.
If anyone is interested in doing an A.M. workout throughout the week email jason@crossfityork.com with times and days that might work for you.
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5 comments:
finally did the york w.o.d.
as rx'd
275# deadlift 5 reps
chest-to-bar pull-ups 5 reps
chest-slapping push-ups 5 reps
max rounds in 10 mins.
rounds complete: 5 + 2 deads
core:
weighted sit-ups 45# 2X10
kte 2X10
Been a rough week - pushed myself Sunday afternoon...searing pain in upper body. Better today; did 3 rounds - untimed
12 - 65# thrusters
12 push ups
50 air squats
not happy with myself...
not able to be there tomorrow. have a great time.
Great job Brandon. I'd really like to do that one myself, but I had the wrong date down for the York Open and now I have to throw myself in to the middle of my Bulgarian Cycle to peak. It's gonna hurt bad enough without any extra help. I'm gonna have to use some short intense met-cons in small doses or I'll quickly find myself in overtraining land.
Don't sweat it Red there are good days and bad days period. Do your best each day. Take a rest, day but make it active rest. Warm up, stretch, and don't forget eating right and sleeping enough. The workouts are only part of the pyramid.
yeah red don't sweat it. everyone gets swamped from time to time. you'll be back on top in no time. plus you have the cert coming up. it will open your eyes and mind to the whole experience all over again....
afternoon w.o.d.
clean & jerk 125#
as many reps as possible in 15 mins.
reps complete: 65
good luck lindsey tomorrow, i won't be out either. my obligation to bootcamp in bel-air is tomorrow morning. have fun everyone!
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