Workout of the day
Viewing entries tagged
OHS
There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…
CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders
You lot just tricking LOVE an assault bike sprint hey? I mean why wouldn't you?
Seeing as you clearly did not punch Ash in the baby maker hard enough last night, he has survived and retaliated with an aggressive attack on your midlines. Good luck and you are more than welcome to batter him harder for giving you washboard abs when you see him next.
CrossFit Cardiff WoD
Within 20mins, complete as many rounds and reps as possible of:
10 Press ups
5 OHS (70/50kg)
10 GHD Sit Ups*
*If you haven't had significant exposure to the GHD...don't be a D**K! ;-)
Accessory Program
Press
Tempo press ups - 4 sets x 5 reps (4s down, 3s pause with chest hovering above the floor and a fast ascent)
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 5 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 5- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps
If you can stabilise a whiteboard marker once completed, please write your scores on the board....
