Day 16: CF 13.5 + Bonus WOD

April 5, 2013 (Friday) - the Wall @ Rock Jungle Fitness

Wrote the above out in case you can't read it.



Warm-Up:

3 Rounds

- 6 Glute Rockers (3/side)
- 10 Salutation Lunges (5/Side)
- 5 Pull-ups (C2B - Chest to Bar)
- 10 Squats
- 25 meter Frog Hop
- 25 meter Sprint


SKILL:

FRONT SQUAT
5x5

+ Chest UP
+ Strong Mid-Line
+ Knees Out


WOD:  CF OPEN 13.5

4 Minute AMRAP (As Many Rep As Possible) of

- 15 Thrusters (100/65)      (100 lbs for men/ 65 lbs for women)
- 15 Chest To Bar Pull-Ups

* If 90 Reps (3 Rounds) are completed, do an additional 4 Minutes

Bonus WOD:

5 Rounds of

- 5 Squat Hops
- 5 Burpees





My Thoughts:

Well, today's WOD is not for competition, other than for personal best.  

I caught a few minutes at the end where my workout partner, Leanne was finishing the WOD - CF Open 13.5.  She told me she did two rounds of each in the 4 minutes allocated.  

Way to go Leanne!

But she forgotten to write it up on the board..  all that excitement!!  

As for me,  I opted out of today's WOD due to some tightening of muscles and wanted to focus on some stretching (Yoga).

Also cheered on the members at the box who were going at it.  Kudos to all!!

Hopefully next week, I can ramp it up to doing crossfit 3 times a week.  Let's see how my body feels and what the physiotherapy says..


Wishing everyone a great weekend!