Tuesday 7/20/10 CrossFit West Houston

Posted by Rob in WOD's on July 19, 2010 | 12 Comments »

WOD

20 Two Arm Russian Swings

10 Pull Ups

18 Two Arm Russian Swings

9 Pull Ups

16 Two Arm Russian Swings

8 Pull Ups

14 Two Arm Russian Swings

7 Pull Ups

12Two Arm Russian Swings

6 Pull Ups

10 Two Arm Russian Swings

5 Pull Ups

8 Two Arm Russian Swings

4 Pull Ups

6 Two Arm Russian Swings

3 Pull Ups

4 Two Arm Russian Swings

2 Pull Ups

2Two Arm Russian Swings

1 Pull Ups

 

Bonus

5 min

TGU

Discussion12 Comments

  • Steph Do Jul 20, 2010 

    Man, I’m sad to miss this WOD! I can’t make it today, but it looks like I know what I’ll be doing on Sunday! :-)

    Reply
  • Bryan P Jul 20, 2010 

    11:11…slowly trying to wean off of the bands. Operative word, “SLOWLY.”

    Reply
  • Lance O. Jul 20, 2010 

    9:something. Good WOD! I dont think I will ever be “band free” Brian, it’s OK….

    Reply
  • Daniel J Jul 20, 2010 

    Metcon 7:32 70#KB

    Reply
  • rob Jul 20, 2010 

    WOD 6:49 53
    TGU 3 each side with 35 in 5 Minutes.

    Just a note about the TGU, this is not an exercise to speed through. It is all about static strength. I would really like to see everybody, hit each position: roll up to elbow, find hand, sweep the leg, rise to kneeling, stand, reverse lunge, find hand, find hip, find elbow, roll to back. The positions should not be skipped, take advantage of the static strength that makes your core rock solid. Slow is smooth, smooth is fast. Rushing through is rough like sandpaper, not smooth like silk.

    Reply
  • Bryan P Jul 20, 2010 

    “Slow is smooth, smooth is fast.”

    said every sniper instructor ever. nice

    Reply
  • Rob Jul 20, 2010 

    one tgu one kill

    Reply
  • Vanessa Jul 20, 2010 

    7:02 with a 35 lb db

    Reply
  • Steph D Jul 20, 2010 

    9:58 with the 44# KB

    I heart TGUs!

    Reply
  • Steph D Jul 20, 2010 

    Oh yah- and April is the best counting partner ever! Glad we got out own personal judge in the afternoon classes :)

    Reply
  • Mel V Jul 20, 2010 

    This WOD totally owned me.
    11:58 w/ 35# KB + one ripped hand that I’m being a total wimp about.

    Agreed on the personal judges, counting partners make for good motivation! Thanks Mack for the encouragement!

    Reply
  • Sandra Jul 21, 2010 

    10:13 at Rx and one ripped callous and two new blisters.lovely. I loved this WOD though! It was awesome!

    Reply

Leave a Reply