Strength
Back Squat – 5 x 1 @ 90%
METCON
5 Rounds For Time
6 Strict HSPU
10 Deadlift 100/70kg
14 Pistol squats
Post Scores Below!!
WOD 09-03-15
11 thoughts on ““WOD 09-03-15””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Finished WOD in 9:30. HRPU and lunges for scale. started with 80kg for DL but added another 10 after first round. Need to practice pistol squats.
12:04 I think with hrpu, 60kg deadlifts and pistols holding band. Tough but enjoyed it all the same!
Scaled all the way on this one with HRPU, and walking lunges. Did the first 2 rounds with 100kg, but had to drop to 85 for remainder . Completed in 12:54.
11:28 scaled
9.37 with hrpu, pistol squats using the band and 70kg deadlift
12.27 100 kg deadlift scaled hrpu and walking lunges.
13.36 for wod 100kg deadlift, kipping handstand push ups and pistol squats with pole for balance. Happy with that. Found the dead lifts the hardest.
9:22 with HRPU’s,90kg & pistol squats.Enjoyed today.Well done all.
8.42 – scaled to HRPU, 60kgs deadlifts. Enjoyed it this evening! Arianna did too :/
Although scaled the pistols..Happy with my deadlift of 70kg
10:12 for tonight WOD with HRPU’s!!! Enjoyed that little triplet…