WOD 17JUL09
Posted by Admin on July 16th, 2009 filed in WODSaw this on CrossFit by Overload. Great message, worth viewing:
WOD:
Teams of 2. Both complete 100 perfect push ups for time. When teammate 1 is doing a push up, teammate 2 must hold the leaning rest. You must alternate every rep. Every time either teammate cannot hold the leaning rest, or strict push up form is broken, both must do 20 air squats and run 200m. Perfect push up = chest/chin to ground, full extension at the top (no bend in the elbow), and a rigid core/midline (no sagging or piked butts).
Strength:
5 x 3
OVHD Squat
5 x 3
Power Snatch
1 x Max Set
Dead Hang Pull Ups (Palms away)
1 x Max Set
Dead Hang Chin Ups (Palms towards)
*Rest exactly 3 mins between pull ups and chin ups.
Inspiration: “Coming together is a beginning. Keeping together is progress. Working together is success.” -Henry Ford
July 17th, 2009 at 13:54
13:52 – Paused for 2 counts between every push up. 20 squats and 200m row for penalty. Row really hurt the push ups!
July 17th, 2009 at 14:06
Scarfe/Tellez – 5 sets of 20, 12:24
Natwick/Long – I forgot to write down the time, sorry!
July 17th, 2009 at 20:24
Natwick/Long: 16:42