Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min ski erg
- 2 rounds: 5x bootstrap squats; 5 ring rows (false grip); 10" L handstand hold; 5x (PVC muscle clean into front squat)
- 2 rounds: 10x deadbugs; 2x zombie rope climb; 3x (emtpy barbell power clean into front squat)

Wod Prep: 1 round: 1x zombie rope climb; 1x (half) wall walk; 2x front squat (30 kg)

Workout: "Froning's Revenge" 6 RFT, time cap 18 min, scaled to
- 2 zombie rope climbs
- 2 half wall walks
- 4 front squats, from the floor (30 kg)
- 2 half wall walks
Finished in 16:27

Froning can go fck himself, even scaled this was brutal. So long for a deloading week here.

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#Workout: "Froning's Revenge"

6 rounds for time, time cap 18'

* 12 Ring Rows
* 8m Bear Crawls
* 4 Front Squats (cleaning from the floor the first one) @ 40kg
* 8m Bear Crawls

Finished in 14'40"

Scaled heavily to avoid shoulder and wrist. Wasn't looking forward to having to scale so much but in the end it was a good workout.

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#Workout: Midline Century

AMRAP 3' - 3' - 3' - 4'

* 15kcal Bike Erg
* 15 Tuck-Ups (round 1-2-3) -- 15 GHD Sit-Ups (round 4)
* Max Hanging Leg Raises

I actually forgot to stop at 100 Leg Raises - I remembered when I hit 114 at 15'50"

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Today's #Workout

Mobility: 15 min GoWod

Warm up:
- 2 min row
- 3 rounds: 10 walking lunges; 10 deadbugs e/s; 10 sit ups; 5 kip swings
- 30 rounds: 30" row; 5 sit ups; 5 knee raises

Wod prep:
- 2 rounds: 4 cal row; 4 sit ups; 4 knee raises

Workout: "Midline Century" 3 - 3 - 3 - 4 min work / 1 min rest in between; scaled
- 10 cal row
- 15 sit ups
- AMRAP knee raises
Until 100 knee raises are done.

I did the 100 knee raises in the third round (total time 11:50), so I decided to continue to 150 & finished in 15:52 (times include rest)

Coach does not know how to scale me; I asked him if I did 10 (scaled) or 12 (intermediate) calories, with the rest of the movements scaled, and he said 10, so yeah, I finished too fast.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon