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Old 12-14-2010, 08:34 PM   #5030
Jim Colby
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Join Date: Aug 2009
Location: Bernardsville  NJ
Posts: 847
Re: Over 50 Crossfitters Sign In

Deb, way to go on two tough consecutive workouts.

December 13
Lots of work again today but once again no WOD.

December 14
Warm-Up
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

WOD
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (up and down a 400M hill)
22 Burpees
22 Wall ball shots, 20 pound ball
45:20

Warm-Down
Stretched shoulders, hamstrings and did some calf/hip mobility work.

Had to work late AGAIN tonight and arrived home in a bad mood, but said to hell with it I'm doing Whitten. Didn't finish until 9:30 and it was 19 degrees in the garage, which ended up being a good temp to do this WOD in (I was stripping down by the time it ended). It was all about the burpee/wall ball shot combo for me (quite the shoulder burn). The swings/box jumps/runs weren't too bad. Ok, I feel better now.
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