CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Pound for Pound

SWOD

EMOTM x10

Odd - 5 Box Jumps

Even - 5 Strict Handstand Push Ups


WOD

5 Rounds, Rest 2 minutes between each round.

5 Bodyweight Squat Clean and Jerks

100 Meter Sprint

*Time each round separately.

Last done on 1/21/13.

 

The goal of today's SWOD is to focus on an explosive jump for the Box Jumps, then on the Handstand Push Ups focus on upper body power production. Keep the core tight and use plates to create a deficit if possible.

During the WOD you should be going HARD! Push your pace on the sprint and blast through the clean and jerks. Each round is timed separately, you will have a drop off in performance and that is fine. The goal for today is to be able to push yourself on the run and cleans even when your brain is telling you to slow down. Each round should be under 3 minutes!!!


Comments  

 
#4 RE: Pound for PoundTodd 2017-12-17 19:12
SWOD: Didn't do
WOD: Worked my body weight @195 (yes, that fat) but knew I needed to scale back. Instead of lighter weight, I went with reduced squat. Huge difference. It worked and 195 was a good weight for me. I spent too much time resting. The lifts were all good which tells me I took too much rest time.
 
 
#3 RE: Pound for Poundshco0502 2017-12-15 21:16
Swod: jumps and hspu on 30in Box
Wod: 1:57/5:52/10:02/14:39/19:09 BW
 
 
#2 RE: Pound for PoundDesiree 2017-12-15 18:14
Wod: 3:03/8:34/14:39/20:03/26:48 (BW)
 
 
#1 RE: Pound for Poundjason 2017-12-15 17:16
SWOD
Box Jumps - 30”
HSPU 25#,45# plates for last 4 rounds.

WOD - 1:02, 1:01, 1:01, 1:04, 1:13 - 13:21 total time

Amazingly I shaved over 4 minutes off of my last time despite feeling like jello legs.
 

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