Alexandrea Duong

Hometown:
Sioux City, Iowa
Gym:
CrossFit Beo
Gender:
Female
Age:
40
Height:
5' 2"
Weight:
165 lbs

June 17, 2015

Performed at: CrossFit Beo
Workout Name: Skill Work Wednesday
Description: Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets

Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps

WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
Results: 16m 39s
Performed as RX
Warmup: 5 Mins of Mobility on Own
3 Rounds NFT of:
20 Kettlebell Swings (face level) Russian
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Cooldown: Foam Rolling
1.Lower Legs
2. Glutes/Hips
3. Quads/Hip Flexors
4. Mid-Upper Back (hug yourself)
5. Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)
6. Lats/Rear Shoulder
7. Triceps
Athlete's Notes: No drops! Partner: Danica

1 similar workout

Date Name WorkoutDescription Results
06/17/2015 Skill Work Wednesday Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets

Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps

WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
 16m 39s
Performed as RX