It was a new group session at Plumbline Training this morning and I really liked it. Very fast paced and fun.
We started off with 30 sec intervals of jumping with the heavy rope for a warm-up.
General stretching
Core work
40 push-ups
2 rounds
BOSU crunches
BOSU Glute bridge (left then right leg lifted)
BOSU Side crunches
I found some great info on the different exercises you can do using BOSU at livestrong.com.
Workout:
oblique tugs 50lbs
shoulder press 75lbs
double box jumps (2 boxes in a row and you jump then jump again)
rope climb
lateral squats 45lbs
kettlebell swings 45lbs
PT station
3 rounds @ 60secs each
85lb front squats
inch worms
assisted pull-ups (with a band)
One response to “Wednesday’s Fun”
Today’s WOD – The Big Kahuna – apparently being used or just used to qualify crossfitters into their version of the Olympics.
Warmup (don’t think this is part of the qualifing round): within 6 sets of 3 – get to your max reps of 3 for front squats – I max’d out at 115lbsx3. Prob could of done a little more but my form was starting to deteriorate, so didn’t want to push it and injure something.
Workout – 20 min cap
300 rope
25 snatches 45lbs
25 KB swings 35lbs
25 box jumps
25 SDHP 45lbs
25 wall ball squats (20lb ball)
25 thrusters 45lbs (push press squats)
25 OH squats 45lbs
300 rope
My time = 17:52 and only a couple of us finished in under 20min!
All the weights above are the prescribed weights for women. Also, we could do whatever exercise we wanted in whatever order just had to finish/end w/the jump rope and you have to finish one exercise before moving on to another.
Then, just for fun, jogged 1/2 mile and man my legs were feelin it!