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    • NOLA Barbell Club
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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111111

11/10/2011

 
Friday

Warm up:
3 rounds
5 kipping pullups or butterfly, unbroken
3 muscle up rows
Lsit or Tuck on rings, 10-20 sec
5 heavy wall balls

GOAT: 15 minutes

on the minute for 15 min, do 1-3 reps of skill of your choice

WOD:

For time:
Row 300 meters (sub 30 SDHP, 1.5/1 pood KB)
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

In this WOD, 30 reps SDHP w/KB 1.5pood/1 pood will be subbed for the rower. It will be coaches choice who does rower for wod and who does SDHP. The majority of the classes will be doing sdhp.

Austin Malleolo 6:34, Chad Wittman 6:35




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