CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

Back Squat 3,3,3,3,3,3

*After a good warm up, perform 7 sets of 3 reps. Rest as needed between sets.

**THIS SHOULD TAKE AN ENTIRE HOUR!!!**IF IT DOES NOT THEN YOU ARE NOT PUSHING YOURSELF!!!


EXTRA

Sit-Up + Tuck-Up + V-Up + Hollow Rock + Hollow Hold

(5+5+5+5+5 second hold) x 5


Comments  

 
#3 RE: wednesday20170830Crystal 2017-08-31 22:47
PR: Back squat #158
 
 
#2 RE: wednesday20170830jason 2017-08-30 19:54
WOD
255,275,295,315,325,335,350(2reps failed 3rd rep)

Did the ab complex 3 rounds after the WOD, then 2 rounds at home. Then did EMOTM x 10, 15 second all out sprint on Assault Bike.

My knees did not like the heavy weights...gotta do more of them and focus on keeping the loading down for a little while.
 
 
#1 RE: wednesday20170830shco0502 2017-08-30 19:16
Wod: 133,153,173,193, 213,233, 243(was ugly but it happened)!
 

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