Yesterday Nov 23

WOD

soccer practise

then 

10 rounds

30 second sprint 

30 second walk

then

25 situps

25 crunches

25 bicycle situps

LSS Crossfit Monday the 24th

Wod 

This is really complicated.

Warm up. 

amrap in 30 seconds of 

double unders 

burpees

thrusters 

pullups

(30 seconds for each movement)

I managed to get 

double unders = 40

burpees = 13

thrusters with 2x 25 lbs = 15

pullups = 20

The workout is: - choose three of the movements do then each for one minute five times. Every round you must achieve the same amount of reps as you did in the original 30 seconds 

My workout was

double unders = 40,40,40,40,40

burpees = 13,13,13,13,13

thrusters = 15,15,15,15,15

Holy fuck was it painful my body was going into shock during the thrusters but i always got my numbers. The reason i didnt choose pullups is because pullups and double unders are my 2 strongest of the 4 movements and if i did pullups it would have been torture on my arms.

Crossfit East langley wrecking crew represents!!!

WOD

10-9-8-7-6-5-4-3-2-1

box jumps

1-2-3-4-5-6-7-8-9-10

db split jerk (35 lbs)

500 m row

10-9-8-7-6-5-4-3-2-1

weighted pushups (25 lbs)

1-2-3-4-5-6-7-8-9-10

ab wheel

Didnt time myself on this one but it felt really good while i was doing it. A nice way to ease myself back into things :).