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| Pull Ups during WOD 1 at Crossfit Wollongong |
WOD - Nate
STRENGTH
Zercher Squats 5-5-5-3-3-3
HERO
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 32/24kg Kettlebell swings
Not sure whether took take a rest day, I feel okay but the sunburn is killing me
Part A was Zercher Squats, first time doing these- absolutely killed the elbow joint!! We did 5 and 3RM.
ReplyDelete5RM - 60kg
3RM - 70kg
First time doing in these squat, so just wanted to make sure I had the technique right. The legs felt good, but the arms were shot!!
Part B
Obviously because I can't do muscle ups or handstand push ups I did the following WOD
Strict Press 4 reps - 30kg
8 Kettlebell Swings - 16kg
6 Push Ups on my toes
10 Ring Pullups
20min AMRAP - got out 8 rounds +7
Killed especially pulling after yesterdays games- bruised, battered and sunburnt