SkillWOD: Stay in a squat position for up to 10:00. Then Air Squats x 30. make them perfect and slow count. Who can stay in the squat position the longest?
Metcon: 21-15- and 9 reps of:
Turkish Get-ups, alternating arms
Sots press
Post weights to comments.
SWOD: 10:00 of Air Squats
ReplyDelete30 Slow Air Squats
Metcon: 21-15-9 rounds for form of:
Turkish Get-Up
Sots Press
Swod 10 min squat hold plus 30 virtuoso air squats.
ReplyDeleteWod 18 lbs kettlebell
21-15-9
Turkish getups dot press as rx'd
I meant sots press
ReplyDeleteSWOD: As rxd'
ReplyDeleteMetcon: As rxd' (26#)
Had strange urge to go to
hookah lounge after crossfit
today?
SWOD: as Rx'd
ReplyDeleteMETCON: w/ 26# KB ...TGU's are alot harder than they seem !
SWOD: 10:00 squat w/ ~6 short breaks; probably 6-7 min in squat
ReplyDeletePlus 30 slow air squats.
WOD: As Rx'ed w/18# KB for TGU's and 15# dumbell for SP's.
swod: yikes!! 2:26 hold at the beginning
ReplyDeletemetcon:rx'd @ 26 lb. kb Super hungry!!!
SWOD: 10:00 squat w/ ~5 short breaks; probably 6 min in squat + 30 slow air squats.
ReplyDeleteWOD: As RX w/26# KB for TGU's and for SP's.
SWOD: As rxd'
ReplyDeleteMetcon: As rxd' 1 pood
SWOD: 10:00 Squat with short breaks. Total time approx 7:30
ReplyDeleteWOD: 26# KB TGU's (5 with no wt each hand in second round)
26# SLOT
Tough ass workout for tough ass people!