WOD Wednesday March 9th

Warm up # 19

1. Weighted Pullup: 5,5,5,5,5

2. Weighted Pushup: 5,5,5,5,5

3. 2000 meter row max

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida View more posts

Jim says:

March 12, 2011 at 2:23 am

1. 53,63,70,80,85 x 4
2. 100,137,137,200 x 1,172 x 6
krys says:

March 10, 2011 at 4:29 am

25, 35. 55, 65, 70 x 4
i forgot the pushups
7:27.1
Marny says:

March 9, 2011 at 7:21 pm

Thanks for a workout I can do Jim! I really wanted to “WOD” today 😉 hahaha, but ruptured my calf a week and a half ago. I’m on crutches, so I really have to be picky about what I’m doing. I’m still using the gravitron/bands for pullups, but discovered that I don’t need as much weight on there as I thought I did. I also realized I can bench press more than I thought. And you should try one-legged rowing – it’s just great! (I left the other leg just resting on the ground since I can’t use it or the muscle.)

Pull ups with the gravitron: 59kg, 55kg, 50kg, 50kg, 50kg
Bench press: 25kg, 30kg, 35kg, 40kg, 45kg
Row: 10:15