20091119 WOD

Wednesdays WOD was

5 rounds of max effort of 30 seconds on, 20 seconds off/rest (1 round consists of 30 seconds of effort and 20 seconds of rest in a rotation of):
Deadlifts, 275/185 lbs
Knees to Elbows
Double Unders or Row for calories

I did double unders and finished with 154.

Thursday I did the 6pm WOD which was
20-15-10
Shoulder Press
Push Press
Push Jerk

I used 75#. This was a very tough workout. My shoulders were definitely fried. After the workout Tess showed me some recovery techniques for my shoulders arms and upper back. I think it really helped because I am able to lift my arms over my head today which I didn’t think would happen.

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This entry was posted on Friday, November 20th, 2009 at 4:50 pm and is filed under deadlift, double unders, Press, Push Jerk, push press. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

2 Responses to 20091119 WOD

zackscrossfit says:

November 22, 2009 at 4:24 pm

Dude, what were the shoulder recovery techniques? Details, I need to know that shit

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Zack says:

January 26, 2010 at 9:41 am

Worst crossfit blog ever

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