Leila D

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
--
Height:
--
Weight:
--

March 30, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
300m Row
3 Rounds
10 Pass Thru
25 Overhead PVC Lunge
25 Overhead Duck Walk
10 Wall Ball
Hip/Shoulder Prep

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 560%
Set 2: 565%
Set 3: 5+x75%

WOD
50 Calories on Rower
40 Wall Ball (20/14)
30 Burpee
20 Overhead Squat (135/95)

RECOVERY
Lacrosse Ball Roll Chest and Shoulders 2 min each
Barbell Smash Quads 2 min each
Results: 14m 49s
Workout scaled
Modifications at: 10# WB, 15#OHS
Athlete's Notes: OHP: new 1RM-70, 5@25, 5@30, 3@40, 5@40, 5@45, 5@50--felt stronger, less tendonitis pain. Wish I had put some weight on for the OHS.

1 similar workout

Date Name WorkoutDescription Results
03/30/2015 WARMUP
300m Row
3 Rounds
10 Pass Thru
25 Overhead PVC Lunge
25 Overhead Duck Walk
10 Wall Ball
Hip/Shoulder Prep

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 560%
Set 2: 565%
Set 3: 5+x75%

WOD
50 Calories on Rower
40 Wall Ball (20/14)
30 Burpee
20 Overhead Squat (135/95)

RECOVERY
Lacrosse Ball Roll Chest and Shoulders 2 min each
Barbell Smash Quads 2 min each
 14m 49s
Workout Scaled