Charles with the Appleton Crossfit gang. Kirsten did today's workout. The Appleton workout is below.
Warmup 10’
Warmup 10’
Skill 5’
- Kick To Handstand
Strength 10’
WOD
3 rounds of
Time limit 15 minutes
Stretching 5’
MWOD - 10’
Test/retest: knees out at bottom of squat.
1. Wrap above the knee with PT strength strip, 50% stretch.
2. Do 20 squats.
3. Unwrap.
Appleton:
Warmup
Jump Rope 3 min.
30 Walking Lunges
Dot Drills (we are so going to do these!)
Plank series
Lift: OHS 3-3-3
WOD: 100 deadlifts 225/135#
5HSPU or 10 HR Push-ups if you let go of the bar.
Results from Appleton:
The Friday WOD:
ReplyDeletePower Clean 5X75: Form a little sloppy, back off 5 lb: 5X70, 5X70.
WOD time 7:40. Used 145 lb DL, and rings for the TTB. I thought that the deads would get me, but it was the TTB! Always a surprise.